Max Effort Close Grip
Barbell Push-ups (weighted vest or chains) 2 x Max
Superset 3 x 8 - 12
Chest Supported Rows & Face Pulls
AMRAP 7:00
2 R/L Heavy KB Push Presses
5 Chinups
"I feel like I'm improving each and every time I'm out here."
~ 46 year old, Randy "The Natural" Couture
Training Article
Click here to read "EliteFTS's Board Pressing Guide."
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.
Max Effort Close Grip
