Tony Budding and Jimi Letchford of CrossFit HQ staff were invited to teach a group class at Practice CrossFit. Josh Bunch, the gym’s owner, described a number of his clients as good athletes who enjoy their comfort zone. He thought one area for them to work on was really pushing the intensity.
Since Jimi and Tony were guest instructors, they used the warmup as an opportunity both see how the athletes moved and to work on some core technique issues. They also taught the more complex movements of the workout.
Josh helps divide the class into teams. The workout was designed to maximize each athlete’s power output or intensity. How? Well, the reps were kept low enough that the athletes could move through very quickly. Then, plenty of rest was allowed, so they could hit it as hard as possible each time. Finally, given that it was a team workout with only one athlete working at a time, there was a lot of pressure to work hard for your team.
The workout was 7 burpees, 7 box jumps, and 7 hang squat cleans. Teams of three, with only one person working at a time. Everyone went through in order 7 times each.