Skill:
hang cleans
WOD:
21 hang cleans (95/65)
21 clapping push-ups
21 hanging leg raises
21 box jumps (30/24)
21 burpees to plate
21 kb presses (35/26) (1-arm)
21 wall balls (20/14)
Helpful Links:
The Tabata Times posted a quick little 5-step process this week talking about how to avoid injuries while CrossFitting, and the 1st step stood out to me regarding fundamentals classes. In the past few months I have heard two friends in different states tell me that they just recently joined a CrossFit gym by them … and that neither were required to take any sort of intro classes. Whenever I hear that (and this was not the first time) it is always very surprising to me, given the technical movements that are completed daily in our gym. I am very upfront with folks in our On-Ramp classes, telling them that they will not be mastering any of the movements that we go over during the course of these intro classes, but it is just that … an introduction. To have someone step into a workout never having done a clean before, and power cleans are in the workout? No bueno.
Moral of the story: if you have friends who are interested in trying CrossFit and they do not live close enough to join the best gym this side of the Mason-Dixon (aka CF13S!), then encourage them to find a gym that offers intro classes. It can be the difference between a great CrossFit experience, and getting frustrated and/or hurt very easily.
