Workout of the Day: Saturday, 7.20.13


MOVEMENT PREP: Lax Ball your Feet, and Lower Legs, at least 3 minutes per side – REALLY get in there today!  Spiderman to Wall Quad Stretch, 1 minute hold per side.  For about 1 minute on each side, try out the reverse ballerina stretch from the video above – remember you can pick ANY object to put your foot on, but you MUST keep your butt turned on and your ribcage glued to your pelvis. If you want to understand how these stretches can completely alter your performance, test and retest your air squat between sides. – all of this movement prep today should take about 15 minutes total.

ACTIVATION: Spend 5 minutes practicing the perfect Wall-Facing Air Squat, then PVC-Loaded Overhead Squat. Complete these practice reps with your toes totally turned forward EVEN if you don’t plan on completing them entirely that way in the metcon.  This is also a GREAT drill for those of you who are struggling with Overhead Squatting just by itself.  You can do this at home, on vacation, or anywhere you are and it will dramatically improve your performance.

When it’s done right it’ll look like this but with toes totally turned forward. 



5 Rounds for time of:

300m Row

Overhead Squat, 15 reps (95/65)

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