General Physical Preparedness. Say it with me. That's what CrossFit is supposed to be about. Can you do whatever, whenever. If not, what can you do to prepare yourself for that?
In our excitement over CrossFit the Sport of Fitness, we can lose sight of CrossFit the GPP program. Specialize in not specializing. Be moderately good at everything. Once you're moderately good at everything, specialize in those areas that get you to your competitive goals.
“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.
Specialization is for insects.
— Mark Rippetoe
We try to stick to the GPP model as much as possible. Which means less emphasis on the "sexy" parts of the CrossFit Games IE kipping muscle-ups and snatches.
Neither one prepares you for anything other than those movements. If you have a bum shoulder, it's not advised to do either. We try to get folks to do more strict muscle-ups and overhead squats instead. When executed correctly, strict muscle-ups teach you tight body position and prepare you for pulling yourself up ledges and mantling. Perfect overhead squats challenge your midline stability and can make your shoulders pretty indestructible.
For the average and even above average person in CrossFit, GPP will provide the most benefit. For our folks who have CF Games aspirations, we work on the sexy stuff, because it's awesome to watch, but if you can't get through the 150 wall balls and 60 double-unders, who cares if you can do a muscle-up?
STRENGTH - Wendler 5/3/1 Week 1 Bench Press
WOD - EMOM 8:
1: Power Snatch 115/85
2: Overhead Squat
3: Squat Snatch