CrossFit’s definition of Virtuosity – Performing the common uncommonly well.
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push/Split Jerk 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1RM
Post loads to comments.
“Ongoing Grasp”
Complete as many rounds/reps as possible in 10:00 of
10 x Toe-2-Bar
10 x ‘American’ KB Swings (32/24)
25 x Double unders
Post rounds/reps completed to comments.
Split Jerk 1RM: 275# PR ?️♂️.
“Ongoing Grasp”: 5+44 Rx.
Split Jerk: 110
Ongoing Grasp: 5+11 (abmat sit-ups/20kg)
Make that Push Jerk ?