Coach Greg Glassman often says that gymnasts learn other sports or activities quicker than anyone else. The precision to control your body in multi-dimensional space translates to any sport or movement. CrossFit is no exception. A lot of emphasis in CrossFit is placed on heavy lifting or fast running or the quick cycling of burpees, and rightfully so, but what about the power and control to jump over a stick held in your hands, do a back flip, or walk 15 yards on your hands.


Overhead Squat

5×2 @ 80RM


AMRAP in 3 Minutes of

5 Hang Power Clean

5 Front Squats

5 Depth Pushups (to 3 stacked 45# bumpers) OR C2B Pullups*

At the 3 minute mark, run 400 meters.

Rest 1 minute and repeat for a total of 3 rounds.

*If you are doing the Open Qualifier WOD 2, do the pullups instead of the depth pushups.