Chip Away

Mobility: Grind out anterior tib and forearms with lacrosse ball

Skill: Triple Extension with the box jump, Rope Climb foot clamps, KB swings and recruiting the right muscles, DB Hang Power Clean, 800m run, back extensions


For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Cooldown: Partner stretch adductors, hams, psoas

Dumbbell Squat Cleans

Main Site programming

Leading up to the games we will be doing primarily main site programming with our own WOD creation for rest days.  The order might not be exactly the same, but that is because we are considering recovery after our own WODs.  Doing CrossFit is the best way to get better at the sport of CrossFit.  We were attempting to accommodate the power program, but I think that is foolish.  Power programming is for rapid gains in relative strength for those that feel this is the limiting factor.  In this case (for PowerWOD people) the Westside Conjugate training system becomes the primary focus for strength and CrossFit WODs are participated in to keep skills sharp and address other metabolic pathways, hopper style randomness, and the remainder of the 10 recognized domains of fitness not covered in the Power Programming.  Power will be programmed for its purposes and CrossFit will remain CrossFit programming.  Anyone wishing to compete in the games or on our affiliate team must take an honest assessment of themselves and begin to work on weaknesses before workouts when the muscles and nervous system are the freshest for adaptation.  

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