Wellness Revolution CrossFit – CrossFit

“Attempt the impossible, in order to improve your work.”
–Brian Tracey

Brian Tracey urges us to attempt the impossible, to stretch ourselves. To push our growth. To play in the places that make us feel quite literally stupid. Well knowing we are going to face plant, and laugh at our attempt.

Because as much of a paradox as it seems, by feeling stupid, we become smarter.

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Skill Review

Metcon (No Measure)

Rope Climb Technique

–12 minutes to practice the skill of the rope climb

–In practice environments, we want to keep the heart rate low and focus high

–Rest as needed between drills or attempts to maintain the quality of movements
1. Foot Locks: Working of developing a solid connection to the rope with either the Secure J-Hook or Fast J-Hooks.

2. Standing Up: After you lock the feet, press down with the feet to open the hips, then reach as tall as you can.

3. Coming Down: Maintain friction between the feet as you come down and go with the hand-over-hand or grab and release option.

Metcon

Metcon (Time)

ESSENTIALS

For Time:

800 M Run

Directly Into…

75-60-45-30-15

Single Unders

50-40-30-20-10

AbMat Sit-ups
–20 MIN CAP

–If you consider yourself strong on the jump rope, really lean into the mile run

–See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders

–If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope

Metcon (Time)

FITNESS

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups
–20 MIN CAP

–If you consider yourself strong on the jump rope, really lean into the mile run

–See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders

–If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope

Metcon (Time)

PERFORMANCE

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

30-25-20-15-10

GHD Sit-ups
–20 MIN CAP

–If you consider yourself strong on the jump rope, really lean into the mile run

–See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders

–If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope