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Skill
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The Kip w/ Toes-to-Bar
Who loves skill work? Please see today’s post below.
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WOD
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Complete as many rounds as possible in 13:00 of:
6 Pull-ups
6 Box Jumps, 30″/24″
6 Kettlebell Swings, 70#/55#
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Walking on the walls!
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First the weekly challenge….
Max Ab Mat Sit-ups in 1:00.
Rules: Feet together, hands touch the floor in front of the ankles at the top of the sit-up, hands touch floor behind head at the bottom of the sit-up. Don’t cheat.
Second the program…..
For the next 3 weeks we’ll be doing some CrossFit Football programming through the end of the year. Why? Because it’s typically faster and heavier with different rep schemes than we might typically see. This will be a nice dynamic when compared to the last wave of conditioning programming. There will be some modifications to how we perform the WODs, and because we run a 5-day cycle we will program the CFFB rest days versus running their program back to back. We feel like this will be a valuable way to bring in the end of the year. Then at the first of the year, the program will focus on getting everyone ready for the open. More on that later.
To compliment the conditioning for the next few weeks, you will see some oly technique work as well as some skill work like we have today. Many will be happy to go through this skill work because you’ll get to work on these things outside of workouts, which we feel leads to you getting better at the movements faster.
Now some of you who have been at his for a while may roll your eyes at the skill work because you think you’re already pretty dialed in. You very well may be, but you’re doing yourself a disservice if you feel there’s no room for improvement or there’s no value in this type of focused work. We can all get better at every movement we do. We want you to go into these skill sessions with an open mind. Even if you know how to kip your toes-2-bar, pay attention to what the coaches tell you, you’ll probably learn something to make yourself better, and that will improve your performance. See you in there!
