Maximum Effort Pushup
(sets of 5, 3, and then 1's till failure)
Ring Tricep Extensions 3 x 8 - 12
Kroc Rows
5 Rounds
5 Push Presses (135m, 65f)
10 Heavy Swings (88m, 53f)
Max Effort Low Plank
"I am shark, the ground is my ocean
and most people can't even swim."
~ JJ Machado
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.
2 comments:
Max Reps Push Ups
1x25
DB Tricept Extension (standing/behind head)
3x8x65#
Kroc Rows
1x14x65#
1x8x80#
1x6x85#
1x5x90#
5 Rounds:
5 Push Press 120#
10 DB Swings 60#
6:05
Low Plank
70seconds
1hr 30min of Bjj
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