Tuesday night’s class saw the return of a CFDC original: the Baboon Burpee! Both a mental and physical challenge, we utilized the Baboon Burpee in small amounts for the warm-up combined with some sit-ups.
With everyone’s core nice and warm, the class split into groups of three for a new invention: the Plate Matrix. 1 rep of the Matrix (with a plate OH)=1 OHS, 1 OH Step-Up, 1 OHS, 1 OH Step-Up (with the opposite leg leading). The workout called for 4 rounds of 3 reps each, with a good portion of class opting to start each round from the floor with the plate on their chest.
Stability and flexibility were the names of the game here. The big limiting factors seemed to be range of motion in the shoulders, hips and ankles. Remember: don’t get frustrated; get to know your limitations and then work to conquer them.
For the finisher, the teams of three attacked a 15 min AMRAP of 5med-ball cleans to wall-ball (scaled to regular wall-balls) and 10 sumo hi-pulls (scaled to 7 hi-pulls), with one team member resting.
Great work by all! Post your loads for the Plate Matrix and total rounds for the finisher to comments, as well as what you thought about either. Alex will be leading Thursday’s class, and the weather promises to be a little cooler, which equates to all around good times. Also, don’t forget about the Fight Gone Bad fundraiser; you can find a link on the left hand side of this blog page. Register yourself, and then hook-up with the “CrossFit DC” team. It’s a great workout for some great causes!