Workout of the Day
12 Rounds for time:
130m Run
6 Kipping Pull-Ups
18 Air Squats or 12-18 Anchored Sit-Ups
Rest 1:00
If you have a weighted vest, wear it! (probably won’t work with the sit-ups)
Notes
This works out to 72 Pull-Ups, and 216 Squats/Sit-Ups which is roughly 75% of the volume in Murph. We have back squats tomorrow, so if you’re coming we recommend you perform today’s workout with sit-ups.
KPU: 3 BMU / 6 CTB / 6 Kipping / 3-6 strict or banded / 6 ring rows
Each round should take around a minute or less to complete but no more than 90 seconds.
CrossFit Group Class Programming Template (WK3/9)
Matt M taking 185 for a ride during Saturday’s Front Squat, Box Jump Row workout
Opportunities
Today’s workout contains 2 “simple” calisthenic movements. The full version which is posted above contains 288 repetitions in total. That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first push-up look like your 96th? Will your 144th air squat include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!