1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. “In the Aeroplane Over the Sea” For time: Run 800m 20 Strict chin-ups 30 Front squats 40 Sit-ups 50 Kipping pull-ups 60 Walking lunges
Competitors: chin-ups +55/20lbs, front squats 185/123lbs, GHD sit-ups, lunges with 95/63lbs in front rack position.
CrossFitters: front squats 155/103lbs, tuck crunches, lunges with 75/53lbs in front rack position.
Novices: 4 x 5 chin-ups, 4 x 5 front squats, butterfly sit-ups, 4 x 5 pull-ups, no weight for lunges.
Set up your barbell with lighter weights on the inside, so when it's time to lunge walk you can just strip off the heavier weights. (In some cases extra plates may be required; plan ahead.) Power clean bar into position for front squats and lunges. Cut-off is 30 minutes. Have fun!