Friday

REMINDER: NO SATURDAY WORKOUT THIS WEEK

Overhead Squat 5-5-5-5-5
Front Squat 3-3-3-3-3

3 Minute Ball Slam Test

Today we overhead squat and front squat after a hard week of pull-ups, running, and squatting. For some of you this will the beginning of your practice with these primary movements that form the basis of the snatch and the clean, respectively. For others today will be a day to go heavy. Your long term goals should include bodyweight and more on both these lifts.

Below is a photo of Simon doing a 1-rep bodyweight overhead squat. Simon did this after finishing the workout when he casually walked over and said “I think I can do body weight.” Simon later related the story of how he spent weeks, if not months, practicing his overhead squat with PVC and light bars last year. The flexibility and body control that comes with that sort of practice is what makes a feat like this possible. As a CrossFitter you should never underestimate the value of practice. Personal records are fun but they are paid for with patient practice.

Remember what life was like before CrossFit?