3/7 Mobility Monday

Our Mobility Monday video is a partner mobility exercise designed to get you ready for all of today's overhead squats. You will use the double lacrosse ball, a 25# plate and a super friend to help you get into a great overhead position. The goal of today's mobility exercise is to help unglue the muscles in your upper back so that you can get full external rotation of your shoulders. Have fun!
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Today we are doing a workout programmed by CrossFit Training on Feb. 5, 2015. The CrossFit Training department recently started providing workout notes and scaling options for intermediate and beginner CrossFitters. These recommendations and scaling options give us insight into the desired training stimulus. Today, the workout is intended to be completed in less than 10 minutes with all of the overhead squats unbroken. Read the notes below. Your coach will help guide you to the appropriate level for today's workout. Good luck!

Scale today's workout by reducing the load, reps, and box height so that each round can be completed under 2 minutes and the workout can be completed in under 10 minutes. Reduce the reps if unable to meet this time domain after the first round. If the athlete can complete 20 reps of overhead squats unbroken at 115/75# it is appropriate to attempt this workout at the original weight. Suggested women's weights and heights are a guideline not a limit.

During the overhead squats, keep the arms straight and press the shoulders up during the entire movement. The hip crease must pass below parallel at the bottom of the squat. At the top, squeeze the glutes and legs to ensure the hips have fully extended. Use this same technique at the top of every box jump before coming off the box to begin the next rep. The hips must be fully extended by standing up all the way before coming off the box to begin the next rep. 
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Today's Workout 
Handstand skills and core strengthening then:

Advanced 
4 rounds for time of:
20 overhead squats 115/75#
20 box jumps 30/24"

Intermediate
4 rounds for time of:
20 overhead squats 95/65#
20 box jumps 24/20"

Beginner
4 rounds for time of:
14 overhead squats 65/45# 
14 box jumps 20/14"

Do you like having these scaled options defined for you? Let us know!