CrossFit is first and formost a “Strength and Conditioning” program. With equal parts bieng emphasized on both. The challenge to us as athletes is how much time to spend on each without taking away from the other. “Strong people are harder to kill”Coach Rippetoe once said. I do agree but “Fast people are harder to catch”Coach Kayyem. This week we will integrate a piece of strength training behind each conditioning WOD we perform. Squat, press, deadlift, clean/jerk and pull up. For those of you who are level I students and enrolled in “Strength class” and the after school program use the 5/3/1 principal. After each warm up session we will also get comfortable on the GHD starting small 5-15x reps and working on proper technique and safety. *See video below.
Warm
400x Run
50x Wall ball’s
50x Push ups
Strength
Back Squat
3,3,3,3,3
Skill
G.H.D (glut, hamstring developer)
WOD
400x run
30x burpees
10x shoulder to overhead #165/95