3 rounds of:
5 Box jumps
5 Bar clean and press
3 rounds for time of:
30 Kettlebell swings (53 lb./35 lb.)
20 Push ups
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Repeat after me, I will pull myself under the barbell, CrossFit Invictus
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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