We hear it all the time, "Ugh! Grrr! Come on. Just one!" The guttural phrases and words of frustration as the crossFitter works for the magical moment of the first double under, snatch,or muscle up. I listened to a conference presenter at the Washington Interscholastic Athletic Association last weekend,Roger Scott, outline the neuron development that occurs when we learn something new. He claimed, in reference to the University of Washington School of Science, that our neurons must develop layers of myelin sheathing  when we learn a new skill. This protective, electrically charged cover increases in thickness as we practice those awkward trips and stumbles, thus helping to automate the activity. Babies produce this stuff at incredible rates, whereas the older generations tend to slow down a bit. So, the next time you're feeling frustrated and figuring you'll never get those darned double unders, just remember, you're brains teaching your body what to do.

General Programming:

1) Coach led Warm-up


2) In teams of 2 complete for time

21-15-9 reps of

KB swings Russian 70/53

Box Jumps then

18-12-6 reps of

Box Jumps

Pull-ups then

15-9-3 reps of


KB swings Russian 70/53


Notes: each person must complete each movement for the prescribed reps before moving on to the next. For example each teammate must complete their 21 KB swings before starting box jumps then each must finish their 21 box jumps before moving on to the round of 15 etc…


3) Mobility/Stretching


Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the power position starting @ 60% of your 1RM and adding 5lbs each minute


2) EMOM for 5 minutes complete 3 cleans from the power position starting @ 60% of your 1RM adding 5 lbs each minute


3) Rack jerks 1X3@ 65%, 2x3@ 70%, 2x2@75%, 1x3@80%, 2x1@ 85%


4) 3 rounds rotating each minute of



Box Jumps 30/24

SDHP 75/55

Calorie row

Rest: 1Minute between rounds


5) Mobility/Stretching


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