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.

Friday, August 10, 2012

08.11.12 Saturday


Make sure to keep track of ALL reps during the workout!!
Total your reps after each segment during the rest period & record.

For Time:

5:00 of--  
:30 max reps push ups
:30 max reps supine ring rows
(switch with your partner every 30 seconds)

REST 1:00

4:00 of--
1:00 max reps air squats
1:00 max reps AbMat sit ups
(switch with your partner every minute)

REST 1:00

3:00 of--
1:30 max reps hang power cleans, 75/45
1:30 max reps wall balls, 20/14

REST 1:00

2:00 of--
20 yard shuttle relay
(1 person runs at a time)

REST 1:00

1:00 of--
max reps burpees
(both partners perform the burpees--add both numbers)

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