Warm up

Hero pose

5 minutes

Then foot drills

70-100′ feet of each

Forward on heels (shoes on)

Then shoes off

Backwards on toes

Toes out

Toes in

On outsides of feet

On insides of feet


3 rounds

15 Hindu squats

10 total lunge and reach

2 Turkish get ups each side (stay light)

Goat work

Barefoot 30 second squats

The squat is foundational, not only in CrossFit and athletically but in life. Many of you reading this take for granted the ability to get out of a chair quickly or hop off the ground to get something yet there are many people who struggle to do this.

Many people think they do not need to get better at light weight squats, technique work, air squats. One of the great things about pursuits like ours is that there is always room for improvement.

Today we are slowing down your squat and asking you to self analyze your movement. People use speed to hide inability. I see it with my chiropractic patients all the time and I see it with athletes especially on movements they don’t like (read as struggle to do).

In the thirty second squat we are looking for the speed of your squat up and down to be consistent throughout. This requires good proprioception, knowledge of where your body is in space. Most people will move slower at the top to avoid hanging out where it is harder. Today we want you to be better than that!

At the bottom of the squat your 10 second hold is active, not collapsing. You want to keep that upright torso, driving your knees out to be over your toes, and fighting for the best depth you can achieve not just what is comfortable for you.

Perform 3 sets of 30 seconds squats and video your sets one facing forward, one facing sideways, and one facing away from the camera.

Do you shift from side to side? Do your knees initiate the movement then the hips pick up? Do your heels rise? Do you dump your chest early? There are many more possibilities to this but we are just highlighting a few big examples!


Emotm 21

Work for 20 seconds

Rest for 40 seconds

Scale movement so performing 20 seconds of continuous reps is possible!

Minute 1

Lunges or air squats

Minute 2

Dips, push ups, hand release push ups

Minute 3

V up, tuck up, sit-up

Mental fitness

Spend 10-15 minutes on one

Belly breathing lying on back



Journal prompt: Do you have a philosophy of life? If so, what is it? If not, what is your method for making important decisions?

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