6.06.17 Workout of the Day

Congratulations to Matt on passing his FBI physical fitness test and improving his score by 5 points since starting CrossFit. This was his final step before attending FBI Academy in Quantico, VA this summer to become a special agent. Pretty damn cool Matt! Congrats!

CrossFit

1. Conditioning 3 RFT, team of 2: 600m Run together 32 Deadlifts (225/155) 120 DU

Midline: Double Tabata

Cooldown: 5 minute bike or row at conversation pace

Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just about every movement you can think of, it is sometimes overshadowed by other skills like strength and speed. Accuracy is essentially putting your body or an external object where you want it to go. We improve this neurological adaptation through repetition or practice that leads to positive change in the nervous system. If you are inaccurate on a movement like double-unders, your time will slow. If your time slows, your power output is less, intensity is less, and the results you gained from that specific workout are less. Practicing being accurate in these higher skill movements will lead to an increased organic change in your body and an increased neurological change.

ICT

1. Conditioning:

25 minute partner leafrpg AMRAP

10 BJ (24/20)

10 alternating DB snatches (50/35)

100 m sprint

Midline: 50 abmat situps into

accumulate 2 minute prone plank