Amazing Memorial Day

Technique First
There have been a lot of posts here and elsewhere about scaling workouts for safety and to get more out of them. I’m going to make it really simple for you to decide what weight to use or how much to do on any workout. All injuries have one commonality, technique.

CrossFit Games competitors and professional athletes train much harder each day than most of you do in a week. They move faster, heavier, and do more. Considering the volume and difficulty of their training, it is very impressive how rarely they are injured. There is one reason for this, technique. 

Our coaches are here to help you cultivate your athletic ability, mobility, technique, movement patterns, etc. But we can not do it for you. Listen to the coaches and take your improvement in this area seriously. At the least, you will have better technique and improve your performances. At the most, it may save you from some serious problems.

Always put technique and proper movement above all else. Good athletes do not scale. Ever. However, they move well enough that they can repeatedly perform high volume reps at near maximal weight as safe or safer than light weight. They typically move better as the difficulty increases.

This does not only apply to weight. Today I saw a lot of fast air squats being performed like shit. Make the choice to do it right, even if it is slower and more difficult. If it’s a mobility issue, you must master the movement by first training your mobility so that you can perform basic movements, masterfully. 

In summary, it’s all about technique. If you are moving correctly it doesn’t matter how slow it is, how heavy it is, or how complex it is. However, if you are moving incorrectly it doesn’t matter how fast it is, how light it is, or how simple it is.

To help you with this we will continue to provide the best instruction you can find, but we will increase our vigilance against crap. If you are moving poorly, you will be asked to fix it. If you can’t you will be stopped, the weight will be lightened and then your reps will not count until it is done correctly regardless of your depth, lock-out, etc. 

I don’t give a shit about the standards of competition. If you are moving like crap, you are not meeting our standards. Further more, if you purposely cheat on anything, you will be asked to leave, for good. 

WOD

1A) Front Squat 4x 5 – Build to heavy set of 5
Rest 20 seconds
1B) GHD Situps 4X 10-15
Rest 2 minutes

Fitness: If there are any technique errors or mobility issues, use Goblet Squats or Abmat sit-ups respectably.

2) 10 min AMRAP of:
10 Power Cleans 135/95
10 Burpees

Scale weight as needed. Technique above all else.

Competition WOD

1) Every two minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep 
Build over the course of the sets to a heavy single.

2) Build to 85% of your 1-RM Back Squat, and then . . .
Every minute, on the minute, for 10 minutes:
Back Squat x 2-3 reps @ 85% of 1-RM

3) 10 min AMRAP of:
10 Power Cleans 155/115
10 Burpees