Monday
WOD:
Split Jerk
1-1-1-1-1-1-1
You must jerk from the front rack position. You cannot jerk from behind the head. You must stand up with each rep at the completion of the lift. If you cannot stand the weight up, the lift does not count.
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Some of our 6 am crew
This Week: Warm Up
The warm up is so important for CrossFit. Often times, people neglect the warm up for fear of “getting tired” before the actual workout of the day. After all, as the famous CrossFit line says, “Your Workout is Our Warm-up.” This can feel so true to new folks walking through the door. Going through the CrossFit warm up can be tough for new folks. After all, it is 2 rounds, 10 reps each of Pull Ups, Dips, GHD Sit Ups, Back Extensions, 30 second Samson Stretch Hold, etc…
This week, we will cover things outside of the “warm up box”. Sometimes, incorporating the row into your warm up can really help get the blood flowing. This is true, especially if you are a little sore. A good rule is to try to row at minimum, 1000 meters. I recommend breaking it in to 2/500 meter rows. These are not timed, just simply a warm up for the workout of the day.
“Hope deferred makes the heart sick, but a longing fulfilled is the tree of life.” ~Proverbs 13:12
