Motivation
Do you know someone in the area that you would love to have do CrossFit but they are worried about the intensity or getting hurt.  Maybe they have tried CrossFit before and the first day was so difficult for them that they were scared to come back.  We are adding a class to our schedule to solve this problem.  On February 10th we will begin our first Mission CrossFit Training Camp.  This class is specifically designed for those who need to get started with a fitness program but don’t know where to begin.  The six week course will focus on the basics of functional movements in a low intensity environment to ensure safe movement.  The amount of work will be closely monitored to ensure a healthy progression.  The class will be Monday, Wednesday, and Thursdays at 8:30 am and will continue till March 13th.  The class will be limited to 12 spots.  I am very excited about this program as I believe it fills a large void for those people who just need more assistance getting started.  This slower paced approach will allow people to progress at their pace without ever being overwhelmed.  As their ability and confidence increase they will learn how to increase the intensity.  If you are interested in this program for a family member or friend please contact me at Justin@missioncrossfit.com.  
 
Strength
Day 1, 2, or 3
 
Workout Strategy
Tuesday was a 20 minute AMRAP.  Today is a 10 Minute AMRAP.  That means average intensity needs to be higher.  You should be able to establish a smooth pace with these three movements so that you can keep moving taking 10-15 seconds break between movements as your rest.   For the KettleBell swings focus on really popping your hips and use as little of your arms as possible.  Stay steady on the Box Jumps trying to rebound off of the ground.  We want strict CrossFit Games Standards on the box jumps meaning you have to show control and stand up completely on the box.  If you are going to rest take it on the top of the box.  Use a lower height box if you cannot not rebound off of the ground.  Toes to bar should utilize your lat muscles (Scapula Pulls) as much as your stomach.  Work on engaging your lat muscles.  Try to work on moving efficiently.  I would like to see every one complete a minimum of 5 rounds.
5 Rounds = 2 minutes per round or 40 seconds per movement
6 Rounds = 1 minute 40 seconds / round or 33 seconds / movement
7 Rounds = 1 minute 25 seconds / round or 28 seconds / movement
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1: 

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings

10 Box Jumps

 5 Knees to Elbows

Level 2: 

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 44/26#

10 Box Jumps, 20/16″

5 Toes to Bar

 

Level 3:

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 54/35#

10 Box Jumps, 24/20″

10 Toes to Bar

Level 4:

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 70/54#

10 Box Jumps, 24/20″

10 Toes to Bar

To Get more Awesome: 32 Ball Slams