15-12-9-7-5 reps for time of:

Pullups

Power snatches

Every 3 minutes until failure, complete 2 rounds of:

3 toes-to-bars

3 kettlebell swings

25-foot kettlebell walking lunges

The Primer on Protein: Part 4 – Joints

Part 4 of the “Primer on Protein” series focuses on the importance of dietary protein for maintaining healthy joints and connective tissues. Protein, particularly collagen, plays a crucial role in supporting tendons, ligaments, cartilage, and fascia, which enable smooth and pain-free movement. Collagen is built from amino acids like glycine and proline, found in foods such as slow-cooked meats, bone broth, and skin-on poultry or fish. Without adequate intake of these collagen-building nutrients, connective tissue can weaken, leading to joint pain, stiffness, and an increased risk of injury or osteoarthritis. By consuming protein-rich foods, we ensure strong, flexible, and resilient connective tissue, promoting long-term health and mobility.

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

5 rounds for time of:
21 burpees

Rest 1 minute between rounds

7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat

The Primer on Protein, Part 3: Mental Health

Part 3 of the “Primer on Protein” series emphasizes the crucial role of protein in supporting mental health alongside physical health. Protein-rich foods like meat, fish, eggs, and dairy provide essential amino acids, such as tryptophan and tyrosine, which are vital for producing key neurotransmitters like serotonin and dopamine. Serotonin promotes a positive mood and resilience, while dopamine drives motivation and focus. A lack of these amino acids can negatively impact mental well-being, contributing to conditions like depression and anxiety. CrossFit’s nutrition prescription prioritizes high-quality protein intake to support both physical and mental health.

15 Minutes AMRAP
25 wall-ball shots
300-meter run
10 Burpees

10 rounds for time of:
7/10-calorie Echo bike
5 Pull Ups

Primer on Protein, Part 2: Bones

In Part 2 of the “Primer on Protein” series, the focus shifts to the role of dietary protein in bone health. CrossFit’s nutrition prescription highlights the importance of animal foods (meat, fish, eggs, etc.), which provide high-quality protein. Protein-rich foods, especially those cooked on the bone or containing skin, provide key amino acids necessary for bone health. Diets lacking these foods can lead to lower bone density and increased fracture risk, while high protein intake, especially in older adults, is associated with stronger bones and reduced risk of osteoporosis.