In every CrossFit gym there are certain rules of etiquette that should go without saying. Which is why I won’t bother repeating them for you again here, like I have done in past posts!
Instead, here’s a humourous and overstated video that recounts some of the most important Rules of CrossFit:
[yframe url=’http://www.youtube.com/watch?v=EHuJsw5OXFI&sns=fb’]
If any of those characters remind you of yourself…. Then you know what to do! 😉
Today’s Workout:
Buy In – 5 x 5 reps of false grip ring rows.
- Increase the difficulty each round
- Challenge yourself all the way to body parallel with the ground or a higher box to have your feet elevated
- Each rep should be challenging
- Rest 1-2 minutes between sets
WOD – “Toe Jam”
Five rounds for time:
- 5 Shoulder to overhead (115lbs/155lbs)
- 15 Toes to Bar
* No racks allowed
* Scale workout as needed to complete in under 15 minutes
Zone 4 – Scale shoulder to overhead to 95lbs/115lbs
Zone 3 – Scale shoulder to overhead to 75lbs/105lbs, scale toes to bar to knees to elbows
Zone 2 – Scale shoulder to overhead to 65lbs/95lbs, scale toes to bar to hanging leg raises or double crunch
Zone 1 – Scale workout as needed
Cash Out – Mobility WOD #2 – Open up the front of your hips. Try and get 4 min each side.
- Test: Air Squat
- Mobilize 8 min
- Retest: Air Squat
- Note changes in quality of your squat/depth/etc.
[yframe url=’http://www.youtube.com/watch?v=-ZX1QMTdAC4&feature=player_embedded’]
