Different Kind Of Man Eating

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Another cool thing about CrossFit movements and programming, continuing our discussion of the previous two posts, is that you can even make up your own movements!  If you didn't take class Saturday morning after Christmas this year, and you worked out this morning, today was probably the first day you've ever done a dumbbell power clean maneater front-rack step up.  This movement has a lot of pieces in it, about seven, just for one rep! 
This was Alex's first time doing this movement, and he was making good use of it.

Partner Workout:

3 Rounds:
5 DB maneater step ups (25/35lb)
4 DB maneater step ups (25/35lb)
3 DB maneater step ups (25/35lb)
*one person working at a time, each do the reps listed in straight sets
50 medball sit ups
*passing to each other
800 meter run (together)
*round 2, complete 6 prowler pushes, 3 each (15 meters up, 15 back = 1 push)
 

Variance Allows Creativity

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One of the great things about programming CrossFit workouts is the amount of movements you can choose from.  Having so many movements allows for a great amount of creativity.  Take the pull up for example.  You can do strict, kipping, weighted, chest to bar etc.  And within these general ways to do the pull up, there are many ways to program each variation.  Max effort, for time, AMRAP, strength sets, skill work, and combinations therein - you get the point.  The amount of options for even just one movement gives you an idea of that magnitude of variance in CrossFit programming.  
Today we went with some classic strength sets in the pull up.  Here Greg is with his weighted face getting his chin clear over the bar.  

Workout:

3 Rounds:
5 Weighted Pull Ups
5 Weighted Dips

4 rounds:
3 minute clock:
30 wall balls (10/11ft)(14/20lb)
3 rope climbs
- remaining time shuttle run
2 minute rest