Keep that barbell close! Here's Coach Caroline giving some resistance feedback. We strive for virtuosity, to perform the common uncommonly well!  The founder of CrossFit, Coach Glassman wrote: "Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques."

Keep that barbell close! Here's Coach Caroline giving some resistance feedback. We strive for virtuosity, to perform the common uncommonly well!

 The founder of CrossFit, Coach Glassman wrote:

"Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques."

 

NB: The Tuesday and Thursday 5.45 a.m. HIIT classes are cancelled until the Fall. Everyone's got their summertime sleep-in on 😉

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10:
Even: 35 Double Unders or :30s Practice
Odd: 1-2 Turkish Get-ups

2. Technique Review: The Rope Climb (7 minutes)

3. 🏃‍♀️Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 minutes)


4. ”The High Road”
5 rounds for time of:
400m Run
12 Box Jumps 24/20”
3 Rope Climbs
(25 minute cut-off)

LIII: Run with 20/14# medball, legless rope climbs
LII: regular rope climbs or plank climbs as needed, scale box height as appropriate.
LI: 3 Rounds of
Run 400m
10 Box Jumps or step ups
2 Plank Climbs

5. Mobilize with time left over:
Calf Smash
Lat Smash


Have fun!
 

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