Warm up:
3 rounds of:

10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press

3 rounds for time of:

400m Run
50 Double-unders
40 Sit-ups
30 Kettlebell swings (53 lb./35 lb.)
20 Push ups
10 Pull-ups

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Repeat after me, I will pull myself under the barbell, CrossFit Invictus


Perfect Practice

Coach B says, “Practice doesn’t make perfect. Perfect practice makes perfect.” Whatever you do in practice, whether you are drilling technique or just warming up for the WOD, will manifest in your WOD. If you dial in your technique in the warm-up, the results will show up later in the WOD. It doesn’t matter if it’s practicing pull-ups, snatches or double-unders, make every rep in the warm up as technically perfect as possible.

The proof? Check out these photos. Sage Burgener is doing the Burgener Warm up in the first picture with PVC pipe. Notice the position of the bar, her shoulders and feet. This is the FINISH, the exact moment where she pulls her body down under the barbell.

The second picture is Sage lifting weight, and it’s the EXACT SAME position.

Perfect practice makes perfect. Be perfect.

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Tuesday WOD, May 1, 2012

6 thoughts on “Tuesday WOD, May 1, 2012

  • April 30, 2012 at 7:03 pm

    The workout below is in a book I am reading. It is a Crossfit workout a group of Navy SEAL’s did prior deployment. Ryan decided to switch tomorrow’s workout to this:

    30 minute AMRAP

    Station one: Maximum number of squat jumps in 30 seconds- touch the ground with your fingertips, then leap in the air as high as you can.
    Station two: Max number of sit-ups in 30 seconds holding a 25lb weight to your chest.
    Station three: Max number of bench jumps in 30 seconds- feet together, jump up to a locker-room-type wooden bench, then off the other side- back up, back down.
    Station four: Max number of deep squats in 30 seconds with a teammate draped across your shoulders in a fireman’s carry.
    Station five: Max number of pull-ups in 30 seconds.
    Station six: Max number of ring dips in thirty seconds.
    Station seven: Rest- while you’re draped over the shoulders of your partner at station four.

  • April 30, 2012 at 7:11 pm

    maybe I there is something wrong with me, but that sounds fun.

  • April 30, 2012 at 8:41 pm

    my partner wouldn’t appreciate how sweaty I’d be…

  • May 1, 2012 at 5:56 am

    Crossfit Black Box Tallahassee
    50 back squats at 135
    40 pull ups
    30 presses 135
    50 front squats at 115
    40 pull ups
    30 presses 115
    50 overhead squats at 95
    40 pull ups
    30 presses 95

    Small little rooster class in Tallahassee, I won but thats bc C7 members doesn’t lose at other boxes!!. RESPECT!!!

  • May 1, 2012 at 10:50 am


  • May 1, 2012 at 8:06 pm

    27 mins and I still don’t feel right!

Comments are closed.