Level 1

2 Rounds for Time

20 Kettlebell Sumo Deadlift High Pulls

40 Jump Rope

20 Single-Arm Overhead Walking Lunges

40 Jump Rope

20 Alternating Kettlebell Snatches

40 Jump Rope

20 Kettlebell Clean-and-Presses

40 Jump Rope

20 Kettlebell Swings

40 Jump Rope

Level 2

2 Rounds for Time

20 Kettlebell Sumo Deadlift High Pulls 35/26

40 Jump Rope

20 Single-Arm Overhead Walking Lunges

40 Jump Rope

20 Alternating Kettlebell Snatches

40 Jump Rope

20 Kettlebell Clean-and-Presses

40 Jump Rope

20 Kettlebell Swings

40 Jump Rope

Level 3

 

2 Rounds for Time

20 Kettlebell Sumo Deadlift High Pulls 44/26

20 Double-Unders

20 Single-Arm Overhead Walking Lunges

20 Double-Unders

20 Alternating Kettlebell Snatches

20 Double-Unders

20 Kettlebell Clean-and-Presses

20 Double-Unders

20 Kettlebell Swings

20 Double-Unders

Level 4 Rx

2 Rounds for Time

20 Kettlebell Sumo Deadlift High Pulls 53/35

20 Double-Unders

20 Single-Arm Overhead Walking Lunges

20 Double-Unders

20 Alternating Kettlebell Snatches

20 Double-Unders

20 Kettlebell Clean-and-Presses

20 Double-Unders

20 Kettlebell Swings

20 Double-Unders

Motivation

Crossfit’s definition of “fitness” includes three models.  On Monday I mentioned the 1st; the 10 general physical skills .

Today I’d like to briefly talk about the second model, “The Hopper”. The Hopper is a thought experiment that goes like this:

Imagine we had one of those ball hoppers that that they use for bingo, except written on them- instead of things like B12 and G5- they had physical activities. These activities could be anything… Things like Run a marathon, or deadlift 1 Rep max, but also things like chop down a tree, push a car to a gas station, or catch a flight while running with a 20 pound suitcase.

Now we pick 10 or so activities at random and we test a group of people on each. The “fittest” one will be the person that does the best on average across all the activities. They might not run the marathon as fast as the runner, the football player might deadlift more than them, and the elite business ninja may know how to catch a flight, but on average, they’ll do pretty well at everything.

Crossfit specializes in not specializing.

Strength

Press 3 RM

Then

5 rounds:

5 Press @80%

10 Curls

Mobility:  Lazy splits 5 minutes, calve stretch 2 min/side