question 1: Have you signed up? if not, why the heck not? It’s going to be so much fun! Oh, I see, you’re new to Crossfit! Does not matter! We have scaled and RX teams!
Question 2: do you have a team name?
If you don’t have a team… don’t worry!
Mark will be putting together teams of 3 this week. Should be loads of fun as Mark has been able to create excitement about this event. Mark is the best social convener. Even if Yasu is the president of FUN!
5 Sets of 3 Repetitions
Rest 60s between sets
Working weight – 25% of 1RM Back Squat
Purpose of the Good Morning is to activate the posterior chain with a light load. Conduct these repetitions with a specific tempo:
5 Seconds Eccentric (down)
3 Seconds Concentric (up)
The loading is light, and the indicated tempo allows us to feel every inch of the movement out. This portion is not for heavy loading – it is a primer for our following movements which require full use of our posterior chain.
CLEAN AND JERK / DOUBLE-UNDER
Alternating Every 90 Seconds for 6 Rounds:
Station 1 – 50 Double-Unders
Station 2 – 3 Deadlifts + 2 Power Cleans + 1 Split Jerk