Etiquette for CrossFitters

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:

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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.

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