02/02 - Skinned Shins

02/02 Skinned Shins

For time:

65-lb Goblet Squat, 30 reps
42" Box Jump, 30 reps
135-lb hang clean, 30 reps
65-lb Goblet Squat, 15 reps
42" Box Jump, 15 reps
135-lb hang clean, 15 reps


source: I made it up
time: around 25:00
works: legs, traps, back, core, endurance
difficulty: 8
my effort: 8

I made today's workout up, after deciding to skip crossfit's 1-1-1-1-1-1-1 overhead squat day. I'm still working in to the point where I feel comfortable (and flexible) enough to hoist a couple hundred pounds over my head and squat. I need better shoulder stability. Ergo, I subsituted a different workout.

I chose goblet squats because I wanted to try them out in the context of a workout. I think these are a great "beginning" squat, in that doing them for a while will help you develop your form in other squats - including overhead. I should have gone for a lot more than 65lbs, but live and learn. Try these if you're trying to work into good squatting form.

The box jumps are a fun way to work in some cardio and explosiveness. I chose a 42" box - the tallest available. I like the challenge of trying to propel myself that high off the ground after squatting. Beware, though. Missing a box jump that high has dire consequences for your shins (see photo).

Finally, I worked in a hang clean. This was a good clean-up exercise for the core, power and shoulders. A good way to round out the set.

These took me longer than I thought. I was originally going to shoot for 30-20-10 but had to shorten to 30-15, as I had to go to work.

Enjoy!