Warm-up: 10 Leg Swings, 20 Dislocates; 2 Rounds – 10 Good Mornings, 10 Push Press, 10 Front Squats
Power Snatch: Build to heavy set of 3, 95%x3, 90%x3
MetCon – AMRAP 8 min:
10 Split Jumps
20 Double Unders
10 Diamond Push-ups
Do something with your Crossfitness.
While CrossFit is fun, and can be considered a sport by itself, it’s important to branch out with our fitness. One of the “pillars” of the origins of CrossFit is: “Regularly learn and play new sports.”
First of all, you have been working so hard to increase your strength, work capacity, and general athleticism. Surely, you will be better at sports. Go play football, or basketball, or golf, or anything, and dominate all your friends! Show them how well CrossFit works.
Secondly, you may be able to accomplish some things now that weren’t possible before. Maybe run a leg of the Ragnar Relay, for example (Shout out team Jacked and Tan, 69th place out of 223). Run a marathon, or a half marathon, or a 5k. Compete in an Olympic weightlifting meet. Go on a day hike. Just generally go find something you were unable to do before.
Playing new sports can help develop some strength and athletic ability as well. Athletic endeavors promote body awareness and control, which in turn promotes better awareness and performance in the gym. Boom.
Ask Coach G how much CrossFit has (not) improved his golf game,