Squat 3-3-3-3-3
3 Rounds For Time:
10 Thrusters 75/53
10 Burpees Over Bar
We have been working with KB’s on and off in warmups and the one arm overhead squat is one of the things I like to challenge you with. Well, the double KB overhead squat is the king of all mobility drills. I saw Rena crushing the one arm KB OHS yesterday and had her grab an extra KB. Rena has such great mobility that she was doing this easier than most of us can do an air squat. Notice her feet are flat and are in full flexion. Hips are below parallel with knees way out and her chest is vertical. Her shoulders are wide open, elbows locked and wrists straight. If you can’t do this, and very few of us can, find your tight areas and make it your mission to get here. I can’t do this with the ease Rena can. Mine looks like I am doing a max lift even with small KBs. Many of you can’t even do one KB wich gives you a lot more room to hide.
Mobility is such a key factor to strength and effeciency. The more mobile you are, the less force you will have to exert on your own body to be in the right place at the right time. You also will have more options to stay in safe positions when you find yourself in less than ideal positions, which happens often when you are moving at a CrossFit metcon pace.
This is what it looks like. Get to work.
