Monday 2-20-17

Coach's thoughts on today:
First: Sorry for no clever meme today, Wodify is being dumb. Now, for more pressing issues. I liked last weeks throwback to "old school" CrossFit methodology, where instead of filling each hour to the gills we had a little bit more time for each athlete to get some attention from their coach to refine movements and really learn some of the elements at a slower pace. Expect to see more of that (I admit I sometimes forget the learning curve for people isn't the same as mine).  So for today, let's really make sure we are refining our front squat, and learning some mobilizations to improve the rack position. The metcon is pretty brutal, but not complex so there shouldn't be too much need for instruction just work hard till you time out.


800m run before the Plate Warm-up

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


  • Front Squat (5-5-5-5-5)

Form: 5-5-5-5-5
Consistency: 3-3-3-3-3
Intensity 5-5-3-3-1-1-1

Metcon:7min AMRAP

  • Lateral Burpee over barrier

This jump should be completely over the box with no contact -- so choose your level wisely!
Form: (8" box/Abmat)
Consistency (12"/8")
Intensity (20/12)