Sometimes we get so caught up in all the new media that’s coming out of this whole CrossFit thing that we forget about the great stuff that came before. Over the next several weeks, I’ll be guiding you through a look back at CrossFit’s beginnings with some classic workout footage from some original beasts.
This first video features Nicole Carrol, one of the original female athletes who trained out of the first ever CrossFit box. Here she is going heavy overhead with another strong CrossFitter. Keep in mind that Nicole is a very experienced CrossFit athlete and definitely pushes the envelope past the “safe” point as the weight gets heavy – which serves as a reminder that we need to know how to get out of trouble if a lift overhead goes awry!
Notice that they are doing jerks from behind the head as opposed to in the front – which may enable you to lift more weight with practice. The technical notes on the video are also good points to absorb.
Buy-in: Athlete’s choice – Front Squat or Back Squat – 8 x 2
- if new to this movement, work technique with 5 x 5
- work in groups of 2 or 3
- 20 min time limit
WOD: “Sock Hop”
This is a brand new WOD, specially cooked up for our CF Zone gang… Enjoy 🙂
Rx: 12 min AMRAP of:
- 200m run
- 10 pushups
- broad jump 4 lengths of gym floor (2 footed jumps)
- run counts as 2 reps, each length of broad jumps counts as 1 rep (reps per round = 16)
Zone 2 – scale to pushups from knees
Zone 1 – scale as needed
Cash-Out: Group Stretch FTL