CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, June 25, 2012

06.26.12 WOD


Coach B. on snatch balance.

Strength:
Snatch balance 
2-2-2-2-2
(at a light to moderate weight)

Midline:
Max set of unbroken sit ups
(None stop would be Max unbroken.)

WOD:
For time
Run 400m 
10 Straight leg deadlift 135/95 Demo
10 Supermans
Run 200m
 10 Straight leg deadlifts 135/95
10 Supermans
Run 100m 
10 Straight leg Deadlift 135/95
10 Supermans 
Run 400m

15 minute time cap.

Note: On the straight leg deadlift the bumper plates should touch the ground. If you have a lack of flexibility in the hamstrings set some plates under the bumper plates to ensure they touch a target. You may have a slight bent in the knees. 
Posted by NSX Admin at 9:15 PM

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