The basics done well

Thursday, December 8, 2011

Jog 400 meters
DROM
10 Wall Squats
Shoulder Prep
10 Wall Ball shots
10 GHD Sit ups
10 Hip Extensions
Run 200 meters fast
Practice and find your rope climb

Rest as needed

Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Rest as needed

Cool down with 1 minute each of
Up dog and Down dog
Cat on box
Pidgeon on box

Courtney-Rose.

Today’s workout is a classic CrossFit triplet.  We have a monostructural metabolic conditioning movement (running), a high demand weightlifting and throwing movement (wall balls), and an old school gymnastic skill (rope climbing.)  The Wall ball and rope climbing couplet is functional because each movement contains what the other lacks.  The wall ball has a squat and a throw, and is terrestrial in nature, whereas the rope climb is pulling and arboreal in nature.  Mixing this with a fast, short run and repeating for rounds is costly, terrible, and extremely beneficial to all 10 of our general physical skills.  Have fun!

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