Dynamic Warmup
--
Foam Roller Work
Squat Therapy
Strength and Power
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Press
5 x 5
W.O.D.
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800 meter run
50 pushups
800 meter run
50 situps
800 meter run
50 squats
800 meter run
"Be impressed by intensity, not volume."
~ Coach Glassman
The Go Green Tip of the Day
PVC Pipe
Do your friend a favor, get them off the treadmill and teach them to deadlift.
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
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