A. foam roll or lax ball hamstrings & glutes, 2:00/side calf bonesaw, 1:00/side

B. DU review then 2:00 DU practice, or triple under attempts if DU are already consistent

C. 20 jumping jacks 20 karate jacks 16 spiderman steps w/ hulk toss 16 lateral lunges 5-4-3-2-1 inchworm push ups or inchworm to plank 10 windmills 10 arm circles 10 arm pretzels 10 shoulder shrugs 10 wrist circles

Competition Crew Standardized Warm-up from CrossFit Verve on Vimeo.


8:00 EMOM 2 back squats @ 65-70% for speed

Then take some time to talk about burpee efficiency and keeping the hips high to come back to a flat foot if you've got time. This is a long series, but worth your while if you've never seen it before. You can never spend too much time perfecting the basics.


For time: 50 DU 10 burpees 40 DU 10 burpees 30 DU 10 burpees 20 DU 10 burpees 10 DU 10 burpees


"Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as 'performing the common uncommonly well.' Unlike risk and originality, virtuosity is elusive, supremely elusive." - Greg Glassman