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Day 1

I still remember the jolt of adrenaline the day I walked into my first CrossFit box back in 2011. The whiteboard read “JT – 21‑15‑9” and, naïvely, I thought: How hard can three body‑weight movements be? Two triceps‑melting rounds later I realized why veterans called it a “welcome‑to‑the‑family” benchmark. Below is how I break down that formative session today—complete with the mobility I wish I’d done, a strength‑and‑conditioning spin for general athletes, and the classic CrossFit version that baptized me in sweat.

## 1. Mobility Prep (8–10 min)

I arrived back then with tight shoulders and wrists from years of martial arts—bad combo for handstand push‑ups. If I could rewind, I’d hit this flow first:

T‑Spine Rolls & Extensions – 2 × 60 s

Banded Lat/Pec Opener – 2 × 30 s per side

Wrist Extension/Roll‑Outs – 2 × 30 s each orientation

Scap Push‑Ups – 2 × 10

Wall Walk → 15 s Nose‑and‑Toes Hold – 3 sets

Result: shoulders warm, wrists pliable, midline fired. Lesson learned—quality press-outs start long before the clock beeps.

## 2. Strength & Conditioning Version (for GPP Athletes)

Before you chase a sub‑10 “JT,” earn capacity:

A. Superset (4 rounds)

Dumbbell Z‑Press – 10 @ 30X1

TRX Dips – 12–15

60 s rest

B. 15:00 AMRAP

12 Hand‑Release Push‑Ups

10 Ring Rows (supinated grip)

200 m Ski‑Erg or 0:30 Bike Sprint

Stimulus: sustainable burn that balances push with pull while the engine hums.

## 3. CrossFit Benchmark “JT”

For Time – 21‑15‑9

Handstand Push‑Ups

Ring Dips

Push‑Ups

Target: 6–10 min | Cap: 12 min

Tactics I learned the hard way:

Break early, not when arms are jelly.

Singles are OK on HSPU—triceps thank you later.

Hollow rib cage every rep; save the low back.

Chalk wisely, not theatrically.

### Reflection

CrossFit promised “constantly varied, high‑intensity functional movement,” and “JT” delivered. It humbled a cocky twenty‑something martial artist and sparked a coaching journey anchored in purposeful progress. Every athlete I train today—whether chasing a first push‑up or a podium—still hears my “JT” origin story. It’s proof that the simplest tools, applied with intent, can ignite lifelong growth.

So if you’re eyeing your first CrossFit WOD, embrace the butterflies, respect the rep range, and stash a triceps stretch for the next morning. Your future self—and your athletes—will thank you.

Rise From The Crowd.