I’ll be rolling out a skill warm up in the coming days.  It will be 3 warm ups of 3 different CrossFit skills.  It is meant to be done before the workout and not for time.  These will be the “advanced” level movements, buy information pills but this can be scaled to your ability level.  Movements like pistols, chest to bar pullups, double unders, toes to bar and muscle ups will be included.
This work is completely optionally.  It is geared to folks that are looking at really expanding their fitness, developing higher level skills and possibly competing in the Sport of CrossFit.
I’m stealing a WOD from Freddy Camacho today.  Check out the video below.  If you go really fast, and you’re a Master’s athlete, maybe you’ll earn a trip to Miami.  Local stud Terry Dickman got 45 reps.
[youtube=http://www.youtube.com/watch?v=ezzAYp_4OKs&w=420&h=315]
Workout of the Day
Strength
Clean and Jerk
Take 12 minutes to work up to 80% of your 1RM.  If you were perfect last week, you may add 5-10#.  Focus on perfect, beautiful movement – NO MISSES. Once the warm up is complete, use the weight for
5 rounds, 1 Clean and Jerk every 90 seconds
 
Conditioning
“Miami Madness”
AMRAP 5
Clean and Jerks 135/95
Every minute, including the first minute, perform 8 lateral bar jumps.
There are Master’s weights on this, if you are over 50, it’s 125/80.  Over 60, 110/75.