1) Spend 5 - 10 minutes warming up by reviewing our family of inside cut moves: inside cut, fake inside cut, and cookies.
2) Spend 2 minutes reviewing the outside cut (new video). Then 5 minutes practicing the double cut.
Lay out six cones, 10 yards apart in a line. Starting at one end of the line, dribble to the other end, performing a double cut at each cone. Make ten attempts.
Score: Lowest time of your ten attempts.
1) Determine the maximum amount you can SAFELY back squat.
Notes: If you only do one thing, do the back squat. It is vital that you squat with proper form to keep your knees healthy. As funny as this guy looks, he actually does a pretty good job explaining the fundamentals. http://www.youtube.com/watch?v=LLwiGkywKN4 Practice remembering these cues while doing wall squats first. Sometimes it is easier to achieve good form with some weight on your back so start with just a little - like an empty bar - and work your way up to the point you have trouble keeping your back tight and chest up. Some of you may not be able to squat low enough due to hip or ankle flexibility issues. That's ok... Just let me know and I can send you some stretches to do.
As always, if you want help just ask. I squat 8 days a week, so I know a little bit about it.
10 DB Push Press, 40#
10 Walking Lunges
Score: Total reps (30 reps/round completed + reps completed in a partial round)
* AMRAP10 is CrossFit code. It stands for "as many rounds as possible in 10 minutes." Completing 10 DB push press, 10 walking lunges, and 10 sit-ups is 1 round. Then start the next round. Keep going for 10 minutes.
* Use the "neutral grip" on the DB push press as instructed by the white Dezmin Reed. Also, the 40# is total weight - so you would use two, 20# dumbbells. This is a guess on my part; adjust accordingly. You don't want it to be super light but you also don't want it to be heavy because the goal is to be able to keep a good pace for the whole 10 minutes.
* The key point for walking lunges is to make a 90 degree angle with your leading knee. If it is smaller than 90 degrees, your knee is in front of your shin - not the best for your knee. If it is larger than 90 degrees, you're cheating.