Announcements
Paleo Challenge Nutrition Talk on Saturday January 4th, 2014 at 10:00 AM
Motivation
Goal setting must be specific, concise, achievable, and a have a deadline. I will complete a backward roll to support by January 7th, 2014. CrossFit HQ is giving away 500 commemorative t-shirts to the first 500 people who can complete the movement. That is my motivation to reach my goal. The goal is positive. “I will” versus “I hope” or “I want.” What are your goals? How bad do you want it?
Strength
Overhead Squat is the most challenging of the squat series that we do. Make sure your shoulders are warmed up. Technique is absolutely critical to being successful.
Workout Strategy
Keep your back as vertical as possible. Drive through your heels. With the set rest there is not much strategy needed here. Go all out for the full 60 seconds.
| Workout of the Day | |
|---|---|
| Strength of the Day | EMOM for 5 minutes:10 Overhead Squats |
| Level 1:
6 Rounds: 1 minute to complete 4 Back Squat @ 75% of 3 Rep Max Max Jump Rope 90 second rest |
Level 2: 6 Rounds:
1 minute to complete 4 Back Squat @ 75% of 3 Rep Max Max Jump Rope 90 second rest |
| Level 3:
6 Rounds: 1 minute to complete 4 Back Squat @ 75% of 3 Rep Max Max Double unders 90 second rest
|
Level 4:
6 Rounds: 1 minute to complete 4 Back Squat @ 75% of 3 Rep Max Max Double unders 90 second rest
|
Get more awesome: 800 meter run or 1000 meter row (Opposite of yesterday)
