1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Movement specific warm-up: do reps at each station.
3. "TAG TEAM FIGHT GONE BAD" Teams of two, working two minutes for max reps at each of the following stations: Wallballs Muscle cleans Box jumps Push Press Row (calories)
Rest for two minutes and then repeat for a total of three rounds. Teams may partition work by reps or time. Score is team's total reps for all three rounds. This is a customized version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater tranferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.
Competitors: Wallballs @ 30/20lbs, muscle cleans @ 95/65lbs, box jumps @ 24/20", push press @ 95/65lbs CrossFitters: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs Novices: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.
Remember, class times for Friday are 8am and 6pm in Noho, 9am and 5pm in Hadley. Have fun and enjoy your holiday!