Dynamic Warmup
--
PVC Pass Dislocates
Barbell Good Mornings
DB Arm Bars
Bridges
Cossack
Strength and Power
--
Deadlift
10 Reps of your 80% 1rm
W.O.D.
--
"Grace"
Clean and Jerk x 30 @ 135lbs
or
400 Meter Run
30 Box Jumps
30 Swings
5 Rounds
"When its dark enough, you can see the stars."
~ Charles Beard
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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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