As you know in our classes we cover a broad spectrum of activities or tortures for you to get good at. Whether its being able to get that pull-up or pick up your bodyweight on a barbell in various styles. Let’s face it, it is pretty cool to accomplish and brag about it on the interwebs, but what about all the work that goes into those fun things? Oh man, I can tell about my hard-headed ways in the beginning for me. How it took me 3 years to actually focus and train on Double-unders to be able to string more than 5 at a time. Or the weeks of progressions I did to get that first muscle up. Most of it should have been a no-brainer for me too. In my 20 years serving in the military with a group that specializes in not specializing (Seabees) we are known or unknown for being generally good a construction and engineering. I won’t bore you with the details but we are pretty cool. I also know that if i’m not good at something I will jump into it with both feet and get it done. I know it’s not easy and if you don’t start with basics and being brilliant at them it’s going to be hard and more difficult to accomplish. In CrossFit and at the CFOx we have template for our athletes. Yup, for everyone one of you we have a design that will get you fit. Oh it’s just our CF Pyramid. You’ve all seen it and heard about it.
Now many of you are like wait a minute, that doesn’t apply to me… sure it does and it applies to every movement you do. Bottom line is if you are not good from bottom to top then learning to Clean and Jerk your body weight will never be fully realized. Now do you need to be able to do a freestanding strict handstand pushup to snatch 200lbs. Nope not at, but you should have the capacity to. Start with basics, become great at them and then from there you can do anything and it’ll be easier to get.
Tempo Back Squat
5 Sets of 2
7 Seconds Down. 3 Second Pause.
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders