Skill

EMOM for 10 Minutes
[odd] 5-10 Kipping Swings or pull-ups
[even] Straight set of push-ups

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate between hollow and arch. You have 5 rounds of push-ups so you may be able to perform a large set in each round but remember to hold your midline straight!

WOD

5 Rounds of

3 Minutes on 1 Minute off
2 Front Squat 115/75 lb
4 Lateral Burpees over the bar
6 Power clean 115/75 lb

Workout notes

Today’s workout is in the format of the classic CrossFit workout “The Chief”. You’ll score each three minute interval as a separate workout and come up with your total number of completed rounds and total number of additional reps after all five rounds.  Remember to start each round with the front squats rather than continuing where you left off in your previous round.  The benchmark weight for this workout is meant to be on the lighter side.  Use a weight that lets you transition quickly between movements and keep the intensity high.