Coach

Principle components

CrossFit is composed of three principle elements. The bulk of our met con wods follow these principles, being part gymnastic, gymnastic being defined as the control of the body through a range of movements, part cardio, such as a run, row, skip or box jump, and a weightlifting element either Olympic lifts or the slow lifts.
The combination of these produces a fitness that is broad, general and inclusive, literally being CrossFit.

The wod
3 skin the cats
5 deadlifts
100 metres
x5

The skin the cat is the inversion through the rings, allowing the heels to stop above floor level, and then the controlled reversal back the rings, we scaled this back if necessary to ice cream makers (leaning back into the rings and bringing the knees up to the chest) or to a basket hang (hanging from the pullup bar and raising the knees). All of these are relevant to the degree of body control and upper body strength possessed. All of our workouts are scalable according to the ability of the individual and the understanding and exposure to intensity.

Part Jackie part Helen

Bench (yes-that's correct)
5,5,5,5,5.

Row 100m
50 thrusters
30 swings.

One round, no amrap.

Squats and Burpees

Back squat
3,3,3,3,3.

Run 400
20 burpees
x 3

Box jumps were allowed if you have a wonky arm.

Rip Squats

Moss

Press
1,1,1,1,1.
Push press
1,1,1,1,1.
Push Jerk
1,1,1,1,1.

Run 100m
10 situps
10 squats
amrap 10 minutes.

One for Smith.