Strength:

Bench Press  5 X 5

Deadlifts  5 X 3

Olympic Lift:

Cleans - Heavy Single

Push Jerk 4 X 2

CrossFit:

500m Row

Then.

400m Run

30 Wall Ball  20#/16#

30 Box Jumps  24"/20"

21 KB Swings   53#/35#

12 Pull Ups

Choose One.

Post load/time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Choose one of the above workouts based on your weaknesses and goals.  Don't pick the one that's the easiest.  If you are planning a two workout day, do the one you struggle with the most first and the easier one second.  The push jerk workout is just as it says, a push jerk. Not a split jerk.  The CrossFit workout is finding a new PR in the 500m row and then one time through on the "Helen Keller" workout.  We don't need to do pull ups for a few days.

Congratulations go out to Luke, Matt and Jon for their completion of the Beginner's Element Class. They proved that it's never too early to start your CrossFit career. Mastering the fundamental movements of CrossFit at any age will lead you on the path to a healthier and fitter life. Way to go guys!