We like to work hard here at Andfit.

So pumped for all the PR’s today. What a great feeling after all that hard work. The workout today was definitely one you don’t want to do again soon right. The Overhead Squat is one of the more difficult movements we do in Crossfit and requires pretty much all of the 10 components of fitness. If you had some trouble with it today then I encourage you to not give up on it but rather put some extra effort into perfecting it. If its mobility then there are tons of resource online you can get. No reason to give up on it. Its a great movement that will have lots of carry over into other areas of your fitness.

If you didn’t come in today we will have another opportunity on Thursday to do the 1RM Back Squat.

Have a good night everyone.

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Connectivity

EMOTM 12min

1st min: Hollow to arch swings on rings x 10

2nd min: 45sec plank

3rd min: 30 sec ME Push up (perfect form / scale with negatives)

Metcon

RX

5 minute Row for max calories (1cal = 1rep)

4 minute Lateral Burpee Box Jump Overs, 60/50cm for max reps

3 minute Wall Balls for max Reps 10/6kg

2 minute Double unders for max reps

1 minute Air Squats for max reps

*Count all the reps and give big total of the 15min of work.

 

Did you struggle with the Overhead Squat today? Mobility holding you back? Have a look.

 

Coach D