Level 1

50 KB Swings 26/18#

30 Hang Power Cleans 55/22#

25 Jump Rope

40 KB Swings 26/18#

20 Hang Power Cleans 55/22#

50 Jump Rope

30 KB Swings 26/18#

10 Hang Power Cleans 55/22#

75 Jump Rope

Level 2

KB Swings 35/18#

30 Hang Power Cleans 65/33#

25 Jump Rope

40 KB Swings 35/18#

20 Hang Power Cleans 65/33#

50 Jump Rope

30 KB Swings 35/18#

10 Hang Power Cleans 65/33#

75 Jump Rope

Level 3

50 KB Swings 44/26#

30 Hang Power Cleans 75/55#

25 Double Unders

40 KB Swings 44/26#

20 Hang Power Cleans 75/55#

50 Double Unders

30 KB Swings 44/26#

10 Hang Power Cleans 75/55#

75 Double Unders

Level 4 Rx

50 KB Swings 53/35#

30 Hang Power Cleans 95/65#

50 Double Unders

40 KB Swings 53/35#

20 Hang Power Cleans 95/65#

75 Double Unders

30 KB Swings 53/35#

10 Hang Power Cleans 95/65#

100 Double Unders

Motivation

This week I had an experience that I think you have all had with CrossFit.  I woke up with some hip and knee pain.  I instantly thought I hurt myself doing heavy squats the day before.  This is where I will take the opportunity to teach you how to access the problem.  First I checked to see what movement would make it hurt.  Then I wanted to check to see if the joint pain was being caused by tight muscles.  Sure enough.  Once I spent some time stretching and other mobility drills all the pain went away.  I had to remind myself that if I don’t want to get hurt or don’t like being sore that I have to stretch.  So here is the awesome pointer of the day.  Stretch and become more awesome.

Strength

Day 1, 2, or 3

Strategy

Watch your grip.  This is a grip intensive workout.  If your grip starts to fail I would strongly suggest breaking up the repetitions and taking short breaks.  It is even hard to get the jump rope moving if your grip is struggling.  I’m not going to give you the full game plan today.  Test what you have been learning and see if you can come up with a strategy that will allow you to finish strong.

Get more Awesome: Work on your goal!