Ted racks a power clean with his elbows nice and high. Notice that his pinkies have flipped off the bar - no biggie. Pinkies are useless for both drinking tea and catching heavy weights. In fact, the entire hand is just along for the ride at this point. We don't catch big weights with our hands - that's asking for major wrist issues. We catch big weights on our solid and immovable shoulders.
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
Spend 1 minute at each station completing as many reps as possible (count calories for the row). Athletes will start at various stations but will proceed in the same order. Your score is the total number of reps completed - post your score to the comments.
4 cycles of:
2. Kipping pull-up/CTB pull-up/bar muscle-up
3. L-sit (on parallettes or the floor)
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.
2 x 5, 1 x 5+
21 Front Squats, 115#/75#
21 Push Presses, 115#/75#
15 Front Squats, 115#/75#
15 Push Presses, 115#/75#
9 Front Squats, 115#/75#
9 Push Presses, 115#/75#
X represents the number of double-unders performed (per "round") and can be 10, 25, 50, or 100. Choose . . . wisely. (Movie reference, anyone? Post to comments for imaginary bonus points!) CrossFit mainsite wrote this one with 100 double-unders, but a good way to choose would be to ensure that you can achieve your goal with 3 sets or less (when fresh). With that said, 10 is the minimum. Challenge yourself!
Pick at least 3 areas of your body (e.g., back, right hamstring, left hamstring) and roll 20 times/bodypart. One "down-and-back" with a roller or barbell counts as one roll. You can use the foam roller, large PVC pipe, Rumby, or a barbell.
Rowdy knocks out some burpees during "Air Force WOD."
2 x 5, 1 x 5+
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups
These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).