November 2009

Basics, that is what CrossFit is all about, right?  Get good at the basics and the more advanced movements will follow.  You can’t hit a Muscle-Up without pullups and dips, you can’t hit Squat Cleans without a solid Front Squat, so this month, we bring it back to the basics.

CrossFit Warm-Up

The challenge was posted in Morning Mayhem and we are expanding it to everyone.  Improve your CrossFit Warm-Up.  We want to see everyone coming in on a daily basis and focusing on the movements. 

Overhead Squats

Pullups

Ring Dips

Situps

Back Extensions

Stretching

Your goal may be to get off bands, to drop a band on pullups, or if you are already off bands to make all the movements strict.  It is entirely up to you, and this challenge will be different for everyone.  If you need help coming up with a plan for progressing don’t hesitate to ask.  Good Luck!