400m Underwater Rock Runs
Dynamic Warmup
--
Inch Worms
Bridges
Cossack
Strength and Power
--
Back Squat
3 x 5
Pullups
3 x Max
50 Pushups
W.O.D
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50 Squat Thrusters (135m, 85f)
"Learn from the masses, and then teach them."
~ Mao Tse-Tung
Simple Productivity
If everyones doing it, dont.
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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