Wall Ball 12 lb. ball
Overhead Air Squats
Deadlift 65 lbs.
Shoulder Press vs. Push Press 33-45 lb. bar
Learning these basic movements and skills, learning them well and maintaining good form as a base to build on is what we strive for. As form improves in the movement, we can then start to introduce loads and intensity.
An exerpt from a letter Coach Greg Glassman, founder of CrossFit, wrote to CrossFit trainers on Virtuosity:
"What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness."
CrossFit Flagstaff insists on the basics, insists on virtuosity-form and progressional functional movement before advanced movements and loads.
For the entire essay: What Is Virtuosity?