Friday, Nov. 4 CrossFit Workout of the Day
Mobility: You have to learn to walk before you can run. The same goes for the overhead squat. There are many things to learn before overhead squatting, and mobility will help you get there.
Warm up
5 minutes:
5 pass thrus
10 squats
5 Sotts press
10 good mornings
Strength
Overhead squat
Performance: 5×1, ascending (not a max)
Fitness: Technique & mobility
Conditioning
Performance
Max rounds in 3 minutes:
3 clean & jerks (155/105)
6 front rack lunges (155/105)
9 air squats
Rest 1 minute and repeat for 4 cycles.
Fitness
Max rounds in 3 minutes:
3 hang power cleans
6 goblet lunges
9 air squats
Rest 1 minute and repeat for 4 cycles.
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