10.15 - 10.21

Virtuosity

In a 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuositydefined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete.

Basics.

Not just picking up the ‘A,B,C’s’ to get by during our training sessions but the goal of MASTERING the fundamentals.

Scale the weight , the movement , the pace etc in order to more fully understand and perform the training that day.

We DARE YOU.

The physical results are only a silly byproduct.

Fitness is just the vehicle.

UNBTN is way bigger than burpees.

Monday


5 Rounds:

1min. of Bench Press (135/75)

immediately into;

1min. of Kettle Bell SDHPs (53/35)


Rest 2min.


Metcon


In 10 Minutes get as far as possible:


10-20-30-40-50

Push Ups

Russian Swings


Tuesday


Back Squat 6x3 Tempo Squat

Same weight across


Nancy On Wheels


5 Rounds

15 Cal Bike/Row

15 OHS 95/65



Wednesday


Every 5 Min x 7 Rounds

15 Pull ups

5 Deadlifts (Climbing)

400m Run

*start at 50%*


Thursday


Push Press (Week 2 of 4)

Complete a few warm up sets


70% x 3

80% x 3

90% x Max Reps



Metcon

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max Burpees


Rest 2 Min x 5 rounds

*Score is only Burpees*


Friday


4 sets x 10 FRONT Rack Lunges (5 each)


Metcon

20 Min EMOM

Min 1: 15 Calories Row/Bike or Run 200m

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)


*For minute 1 if you have biked this week please choose either a run or row!*


Saturday

Partner Wod 

5 Rounds: (0-10min.)
24 DB Snatch
24 Toes-To-Bar

10-17min. 
1mile run (in 200m intervals w/ Partner)

17-30min. (10min. AMRAP)
30 Hang Power Clean (115/75)
20 DB Bench Press





Sunday


AMRAP 35:
10 Cal Assault Bike
20 Cal Row
30 Double Unders
400m Farmer Carry with 1 KB 70/53lb (suitcase carry) 


*Switch arms as needed*
*If possible, switch every other round to an overhead carry. You may need to go a little lighter!*

*Stagger equipment as needed*