invite a little chaos in for entertainment now and then, but it has to be done voluntarily
CrossFit Barwon - CrossFitConditioningMetcon (Time)Working in pairs: 3 rounds For time 100 Deadlifts 100 Hang power clean 100 STOH Round 1-2-3 40/30-50/35-60/40 Rx+ 40/30-60/44.5-80/55Warm-upMetcon (No Measure)Chairman Mao warm up - know history so we don't repeat it....
It’s a place that’s meaningful. It’s where you’re partly stabilized, and partly curious.
CrossFit Barwon - CrossFitGymnasticsA: Handstand Push-ups (3-5 sets or 9-15 Reps)Start strict if you can, then kip the rest, rest 2:30 between setsOr B: Push-ups (3-5 sets of 9-15 reps)Practice Metcon (AMRAP - Rounds and Reps)7 Minute AMRAP 7 tricep extension pushups...
Don’t underestimate the boring stuff…
CrossFit Barwon - Elite Chinese weightliftingWeaknessesWarm-up (No Measure)Mobility 2 x 10 of the following DB OHS with heels elevated PVC/BB Close grip BTN Press + OHS Barbell snatch balanceMake good shapes before adding weightWeightliftingHeaving Snatch Balance...
Your nervous system is adapted to do this. It’s adapted to exist on the edge between order and chaos.
CrossFit Barwon - CrossFitCompetition2018 Games "Chaos" - kinda (Time)35 Evil wheel 30 burpees to bar 40 single-arm OHS, 50 / 35-lb. DB 40 single-leg squats 25 box jump-overs, 42 / 36-in. box 36 meter sled push 140/100kgWeaknessesMetcon (No Measure)Squat shape: 2 min...
If you knew what chaos means, you’d be pretty goddamn careful about tearing down the temple that you live in
CrossFit Barwon - CrossFitStrengthA: Hang Clean (High hang clean to 15 second paused front squat)B: Paused Front Squat (10 x 3 reps, 4x2x tempo, on the 2 minute)Accessory WorkC: Metcon (Time)For time in pairs 200 Spanish squats 16/12 kgWarm-upEDWU: Metcon (No...
Fundamentals #1
CrossFit Barwon - Elite Chinese weightliftingBreifWhat are your major goals in doing CrossFit - commit to them and put them on the board. Breathing Technique - why? - 10 Breaths crocodile breathing - 5 minute box breathing with feet elevatedPractice Pushup Series (No...
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