Tuesday – 140701

Spealler Warmup

5pm Class on the Spealler Warmup

I really like the Spealler Warmup. It does a great job of warming up the muscles, mobilizing the joints and creating a captive audience for me to crack the exact same jokes at every class that I teach. (Gangsta’s, straight across.)

The only thing I don’t like about the Spealler Warmup is that it is not the CrossFit Warmup. And in my estimation, there is no better route to fundamental gymnastic proficiency (eventually mastery?) than completing three rounds of the CFWU every day you exercise.

Towards that end, work hard during the 15min of class allotted to warming up. Whether you are working toward a specific goal like a Muscle Up or just trying to undo yesterday’s soreness with some extra mobility.

Be about your business, and get after it.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


Back Squat


“Fancy Schwantz”

14min AMRAP

15 Kettlebell Swing (53/35)
10 Burpee
200m Run

*For jacked shoulders, the American Kettlebell Swing should be performed.

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