We will continue to run the burnt toast with the general classes. Members and coaches are digging the vibe and enjoying the community feel and will focus on these concepts for the next week or two, possibly until after the Crossfit Southie Internal Throwdown. Move well, uphold the standards, lead by example and don’t hesitate to introduce yourself or work in with other athletes.
Please do not scale up on weights or movements (unless stated) as history has told us well rounded athletes with superior work capacity perform better in the Opens. Move faster with better efficiency. Now is your time to focus on transitions, linking reps and pushing yourself using the energy of a bigger class.
Don’t fret, we will hit the Burnt Toast program with full force and don’t forget to spend extra time working on your weaknesses before or after class. We always update the floater board so pick one and improve your fitness!
Warm Up
with general class
Strength
EMOM20
Odd-Power Cleans- 2 Reps
Even- 3 Seated Box Jumps- add weight if able OR 10 cobras
(If power cleans are a strength, work on building power with the seated box jump. If they are a weakness work on glute and back strengthening with the cobra)
WOD
15 Squat Clean and Jerks (135,95)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks