"Core-to-extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept" (CrossFit Journal 2003).
Watch "What Is CrossFit?" Part 1: Core-to-Extremity ViolationFor time:
Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
♀ 35 lb ♂ 45 lb
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Compare to 041116.
Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Row 500 meters
21 thrusters
12 jumping pull-ups
Row 400 meters
15 thrusters
9 jumping pull-ups
Row 300 meters
9 thrusters
6 jumping pull-ups
♀ 15 lb. ♂ 22 lb