You’ve heard us stress time and again the importance of perfect practice, of virtuosity in training, and of the 10,000 hour rule. Yet sometimes the buzzer sounds and the ticking the clock lures us to throw caution (and form) to the wind in order to beat your friend’s time.
Today’s workout will serve two purposes: to hold you accountable for quality movement and to have you hold someone else to the same standards. You become a better athlete by moving well, but you also improve by developing your eye to see if your fellow athlete is also moving well.
The movements will be simple enough but the emphasis will be on quality range of motion (ROM). The standards for each movement are as follows:
Push Press: at the top, arms and legs are locked in full extension, a portion of the ear visible in front of arms and no re-bending of the knees (push jerk) allowed.
Box Jumps: at the top, hips and knees are open (standing tall) completely before athlete jumps off the box.
Burpees: chest (nipples) and thighs touch the ground at the bottom, body is vertical at the jump with a portion of the ear visible when hands clap overhead.
Pull Ups: full extension (arms straight) at the bottom, chin up and over the bar at the top
Today all your hard work in here will be put to the test to see if you have put legitimate hours toward perfect movement. If you get a ‘no-rep’ today, suck it up and make the next rep perfect. Likewise, if you see a no-rep today, suck it up and call it out. You’re doing your partner a favor and he knows it. Penalty for not calling out bad reps will be bear crawls post WOD!
8 Push Presses
8 Box Jumps
8 Pull Ups