Some seriously good results from our Measure Up series of tests. We will go at these in around 12 weeks after a solid winter of back to back strength cycles. Although we do focus on strengthening and ‘bullet-proofing’ the body with our power lifting/accessory program we still mustn’t lose ground with the stamina we have build over the last 10 weeks including the CrossFit Open. Conditioning will still require replication of all the movements tested over this week : Rowing, Burpees, Double Unders, Wall Balls, Box Jumps, KB Swings, Assault bike and Running will be routinely programmed to keep the heart and lungs healthy, the body lean and the muscles capable of repeat work at high intensities . Our gymnastics : Handstand Push ups, Pull Ups, Push Ups, Toes to Bar and Rope Climbs will also evolve over winter with focus on performing the movements strict with rigid mid lines to allow for efficient force generation …but for now..Its Grace. Enjoy.
Strength
In 20:00
Build to a 1RM Power Clean and Jerk
WOD
” Grace ”
30 Clean and Jerk (60/40)
For time.