Tom firing off 150 Inverted Burpees!
CrossFit is not all about intensity and racing the clock. It is about performing the exercises with proper mechanics, then being consistent with them and last Intensity! That means performing full range of motion with every exercise, every rep or the rep does not count. When you have mastered the form you can ramp up the intensity. Sounds pretty simple, right? It may sound simple… but when you start that clock it is not that easy especially when your body starts to fatigue.
CrossFit requires full range of motion not because we are Nazi’s and the shortened reps do not count. Your strength through the full range of motion is not being developed to the full potential. If you get into a habit of this you will end up building strength in the shortened range of motion. I would rather see you do a modified/scaled workout with full range of motion then as RX’d with shortened range and poor technique.
Come on guys let’s make it obvious! I don’t want anyone guessing if your chin is above the bar in a pullup, get it so far over the bar that there is no argument!
We do understand that as the workout goes on, your form may start to lack, but that is no excuse for lacking range of motion, If you can’t get the full range of motion you need to take a rest and get back into the game when you can complete the exercise properly.
Please be coachable, remember that we are not picking on “You.” We are trying to make you more proficient at the exercise and better your athletic performance.
Here are some examples of full range of motion:
- Push ups: chest to ground, elbows locked at top
- Pull ups: chin over bar at top, arms at full extension at bottom
- Squats: dropping the hips lower than the knee caps at bottom, full extension (hips and knees fully “open”) at top
- Squat Clean: full extension on the shrug, receive bar in bottom squat position, finish standing erect with elbows facing out
- Burpees: legs fully extended, chest to ground during push up, feet off the ground during the jump, arms extended overhead (biceps behind ears)
Today’s Workout:
“every rep counts”
AMRAP in 20 minutes:
10 Wall balls to 10ft (male-20#, female-14#)
10 Box Jumps – 20 inches
10 Dead Lift (male-205#, female-145#)
10 burpees
This workout was from the CrossFit Western Regional Qualifiers for the CrossFit Games
