Week 4 is officially going to be upon us and is proudly sponsored by Inov-8 shoes! Well technically, it’s sponsored by us but since everyone is pushing their workouts and their health the limits, we’re happy to give away a free pair of Inov-8′s to this week’s Bonus Challlenge winner.
Eric first found Inov-8′s through his CrossFit Endurance seminar and has been loving them ever since. I was slower to catch on (I usually inherit my clothes from Eric so there was a natural delay) but ever since he pulled me aside and told me in no uncertain terms that I needed to start wearing them, I’ve been loving them too and can’t stand wearing “regular” running shoes.
Try them for a week and you’ll be a convert. My Mom does Tai Chi in them, Ali sees patients in them, I love them for everything from lifting to hiking. Once you realize how much proprioception they allow you to have all other footwear feels like a moon boot (if you remember those).
So, this week’s Bonus Challenge is all about running. Yep, we want you to run for a minimum of 10 minutes a day, everyday. This can be a light job, working on POSE drills, running with a metronome, sprints, running from zombies, you name it. 10 minutes a day. Yes, running with us counts.
1 x Max Effort @ Body weight Overhead Squat (W-85% of BW)
(So that’s as many overhead squats before failing with you bodyweight on the bar – goal = 15 reps)
Baseline OR if you’ve already done your Baseline for the week
AMRAP 9 Minutes
12 Russian Kettle Bell Swings (2pd/1.5pd)
9 Box Jumps (30″/24″)