During Wednesday’s AMRAP you’ve got to move yourself, or the weight about as far as possible for each rep. Burpees are the bodyweight movement with the longest range of motion. From your chest and thighs touching the ground, to full hip extension, leaping in the air. The only way for a burpee to cover a greater distance is by combining it with another movement (burpee-muscle-ups anyone? Maybe next week).
Taking a weight from the floor to full extension overhead is the longest range of motion we can put an object through without throwing it. Whether you choose to snatch the dumbbells, or clean and jerk them, this is one sucky movement. Fitting that it could play a deciding role at Regionals in determining who goes to the CrossFit Games. Performing this movement with dumbbells instead of a barbell, or another single object is like performing pistols instead of air squats if you could somehow experience the instability of pistols on both legs simultaneously. It’s an added challenge while you’re trying to cover the distance of your fully extended self.
Yes, both of these movements require you to go a long way for every repetition, but the workout’s short, the weight’s light, and there’s no reason to stop. Let’s see PRs on the back squat, and lots of rounds on the AMRAP tomorrow.
June 1, 2011
Strength: Back Squat 3-3-2-2-1-1-1-1
8 Dumbbell Ground-to-Overhead (20%-25% bodyweight per hand)
3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011“
In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Fenway joins Windy City CrossFit, SEALFit and other gyms nationwide to host “Murph Day 2011″ at 9 AM on Saturday, June 4th. Proceeds will go to the Navy SEAL Foundation. Any size donation is required to participate, and this event will be open to donations from supporters and spectators as well. All donations are tax-deductible, please donate online, direct your donation toward the “Navy SEAL Memorial Challenge” and specify CrossFit Fenway in the comment section. E-mail Eric if you’d like to participate in the workout and be sure to bring your receipt as it will serve as your ticket to compete. This is a fantastic event for a great cause, so please do everything you can to get friends, family, and the greater community involved!
Support the Team!
Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer. Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.