Thought I'd continue on with the martial arts theme from yesterday........
As black belts, we performed jumping, spinning hook kicks, did back flips and broke coconuts with our hands. All the fancy, flash, complicated stuff.
BUT, we also started focusing on white belt movements again, the reverse punch, the front kick, blocking etc. The idea was to pursue perfection in the basics, in the very foundations of the style, as those movements were what all the complicated stuff was derived from anyway. Getting good at the basics, improved the advanced techniques as well.
Want a butterfly pullup? How is your conventional kip or dead hang pull up? How is your Renegade or Ring Row?Want a muscle up? How are your ring dips, chest to bar pullups and toes to bar?
Want to snatch? How is your overhead squat? Your air squat?
Workout
Snatch 5 x 1.1.1
- on the 3 mins
then,
10 KB Snatch 24/16kg
20 Double-Unders
6 rounds, swapping hands each round
S+C
Hang Power Snatch 3 x 3
OH Squat 2 x 5
- on th 3 mins
Then,
10 DB Hang Power Snatch, alternating hands each rep
10 DB Rows, alternating
10 tuck jumps
3 rounds
HAPPY BIRTHDAY BOSUN PAKI!!
Tomorrow at 930am is our free trial. Come see what CrossFit is all about before our next member intake September 4th.
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