Skill: ‘Pushing’
We are going to start something brand new today! For the foreseeable future we will be spending our Thursday’s working on different skills. We will be rotating between gymnastics/bodyweight, conditioning and core-related pieces. To keep everyone on the same page and safe throughout this cycle, I have created a ‘CrossFit Warrior Risen Fitness Level’ chart. Similar to a weight percentages chart, everyone will reference this chart to base his or her skill work off of. Let’s master each basic movement before we move onto the next skill. Just as I wouldn’t expect you to back squat 225 for 10 reps if your 1 RM is 195, no one should be attempting muscle-ups if they don’t have a large capacity of first strict pull-ups and then chest-to-bar pull-ups.
So, today we start with the gymnastics/bodyweight section of the chart, and more specifically ‘pushing.’ The chart begins at a ‘beginner level’ of knee push-ups and progresses to a ‘fittest on earth’ level of ring handstand push-ups. Find where you are on the chart and we will go from there. Some may be stuck on a skill and want to strengthen their movement through eccentrics. Some may need to practice cycle-time and want to do an EMOM. It’s going to be different and you may need to be patient with me as we try to make this work for everyone! Ha.
WOD: 3 RFT
800 M Run
50 MedBall Cleans (20/14)
