Sam, our first athlete.
"Jackie"
For time:1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
In this video, Gaby demonstrates how we modify the crossfit warmup to suit skill development needs, and how we scale our Workouts of the Day (WODs) for individual needs.
Gaby substitutes stick work for the press and pull, as her planned workout includes pullups and pushups. She squats fairly well, but needs to work on keeping a more upright back during her front squat and overhead squat, more weight on her heels, as well as more active shoulders. Thus she combines skill work with a proper and complete warmup.
Pierre and Colin did Cindy (5 pullups, 10 pushups, 15 squats, as many rds in 20 min), but Gaby substituted jumping pullups and knee pushups.
Jumping pullups still move your bodyweight the same distance as regular or kipping pullups. The difference is the share of work done by the upper body vice lower body. Jumping pullups are a far better substitute than lat pulldowns, generate more power, and can also train the hip and leg muscles to fire from the jumping or power position - so important for many applications.
