Mercy might be new to CrossFit but she has been killing it in the gym lately! It is always great to see “newbies” with so much motivation.
Mobility: Ankle Mobility
Skill Practice Warm Up: Goblet Squats. If comfortable, work up to single arm kb racked squats.
Workout: “Whole Lotta Love” – As many rounds as possible in 12 min
20 one armed kettlebell swings -10left, 10right-** (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
10 Up and over box jumps*** (Advanced: 28″, Intermediate*: 24″, Novice: 20″ step overs)
5 strict chin ups (Intermediate*: 3 strict chins, Novice: chin ups using a band)
Scaling Guide: 3 – 6 rounds.
** Just above height, not over head (that would be silly). Scale up: do kb hang power snatches.
*** No full hip extension required, but both feet must touch top of box and down on the other side. And it must be a “jump” for it to be RX (both feet leave the ground and land at the same time).
Compare To: 2012 – 09 – 28
Article: The New Yorker: “Sweating to the Oldies” Historical Exercise Photos – Cool “OG” training pictures from back in the early 1900s. I am surprised how many of the pictures had clubbells! -jj