Want to get better at a specific skill like Double Unders? Interested in acquiring those body weight movements like Pistols, Pushups, Handstand Pushups, Pullups, and Muscle ups? What all these have in common, is mastering the basics. Spending an extra 5 to 10 minutes a day practicing to develop the strength and skill is necessary to owning these movements.
Today’s WOD Cindy or Mary is a CrossFit classic that is always programmed like this. Both are high-volume gymnastics pieces (body weight) Metcons. Most everyone should look to complete a set every 60-90 sec depending on your ability.
Tuesday’s Training Intent:
– Metcon: Try to beat your previous score if you have one, but 1 full round. Ideally, each round would take between 60-90s for the first 10 minutes to complete so scale accordingly.
15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
1a) Seated DB Lateral Raises: 3 x 15. Rest 30s.
1b) Banded Face-pulls: 3 x 25. Rest 30s.
“If I had eight hours to chop down a tree, I’d spend six sharpening my axe.” — Abraham Lincoln