For time:

2 minutes Max Double Unders or Single Unders, then…

3 Rounds of:

15 Wall Ball

15 Ring Dips, then…

2 minutes of Max Double Unders or Single Unders

Ben Williams has a pretty good looking squat, huh?  Can you find one key component he is missing? Hint: The error is occuring with his spine angle.

Check out THIS VIDEO of a couple CrossFitters from CrossFit Santa Cruz do ONE-LEGGED OVERHEAD SQUATS!  Do you realize how hard this is?  A one-legged squat is a skill that will take most of us months, if not years to develop.  Add weight over your head with shoulders locked out? IMPRESSIVE.

Working on your SLOW and ACTIVE PVC Pass Thru’s will help develop some flexibility in your shoulders for improvement in Overhead Squats.  This last weekend I attended the CrossFit Gymnastics Certification in Atlanta and it was the best cert I have been to yet!  We are going to began introducing some gymnastic movements to you in the next few weeks once we finish up our strength cycle.  This can also be described as movements which help you learn how to control your body.  These movements are going to help loosen up adhesions/tight areas in your shoulders, plus improve balance and stability in your joints.   After a short gymnastics skill session you will definately not be asking that silly question…What about ABS?  Here is a quick summary for ya from CFit HQ about CrossFit style “abs” work.  Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

Check out THIS VIDEO to hear Coach Glassman’s view on ABS.