1. 5 rounds of 9 Dead lifts 155/105
12 Hand Release Push Ups
15 Box Jumps 24/20
2. 5 x 60ft partner pulls
Below is an excellent written excerpt on the subject by Coach Eric Segel of CrossFit Fenway:
Recently I was working out alone, something I don’t do all that often these days. It included wall ball, knees to elbows, and kettlebell swings. Several times during the workout I found myself calling “no rep” on myself. Why did I do this? No one was around, the only thing I was competing with was the clock, and what I was experiencing felt like a low grade form of torture. I did it because integrity is important to me. When I write down a time, a number of reps, or a weight, even if it’s just in my personal journal, I want it to be legit. I want to know that everything I did was held to the highest movement standards possible, and I want all of you to do the same.
All of your coaches do their best to keep an eye on you, but we honestly cannot watch every rep of everyone’s workout. Miss the wall ball target? No rep yourself. Hit your armpit instead of your elbow? No rep yourself. When you cheat range of motion you’re only cheating yourself. This is important to remember if you have aspirations of competing in CrossFit. The last thing you want to do is show up on game day and have your reps not count.
Integrity both personal, as well as of the data we’re generating matters a great deal to me, and I want it to matter to you too. People will die for points, especially when in direct competition with one another. Don’t let your desire to “win” get in the way of the high level of character I know you all have, or interfere with your primary goal here, improved fitness.