A novity introduces the coverage of this week’s CrassFit workout – a video introduction. Kudos to Dominik for filming the introduction.

This week’s workout was suggested by Dominik and inspired by strength coach legend Dan John. We did:

Pre-Fatigue

3 rounds of
Double Kettlebell Complex (2 x 16 kg): Clean, Push Press, Front Squat, 5 repetitions
2 repetitions rope climbing

Metabolic Conditioning

5 rounds of
15 Overhead squat with wooden pole
200 meter run

The workout was short and strenuous – I still feel it two days afterwards. The overhead squats are amongst the best exercises to train the whole body in union. Use a wide grip on the pole and try to do this workout – it looks easier than it is. The hardest part is to sustain form even in a state of fatigue. This workout is not aimed at muscular but at systemic failure. If you are short in cardiovascular endurance, take breaks to assure proper form. Remember that even if your weight is a wooden pole only; act as if it was heavier. If you tend to use bad form with a heavy weight, overhead squats cannot be performed. They are an exercise that requires absolute correctness in form.

Enjoy this workout and post your thoughts and experiences in comments!

Well done! Another successful workout.

Train on and stay strong
Simon