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July 13, 2016


EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[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!


5 Rounds of

3 Minutes on 1 Minute off
4 Front Squat 115/75 lb
6 Lateral Burpees over the bar
8 Dumbbell Snatch 45/30 lb

Workout notes: This workout will be scored like you would score the The Chief.  Count your total rounds plus reps accumulated during all 5 rounds.  Your score will be your total rounds completed plus all of your extra reps completed.  Each round is essentially a 3 minute AMRAP. We have 3 minute work periods with one minute of rest.  Your goal for a workout like this with low rep counts should be to move fast! For that reason their is no requirement for alternating the dumbbell snatch unless you decide you want to. Either way try to distribute the work on both arms evenly!

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