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.

Thursday, June 27, 2013

6.28.13 WOD

Happy Friday everyone!

Strength:
Power Clean 5x3 (add 2.5lbs to last workout)

Note: yes it is 5x3 not 3x5. You will be seeing more of 5x3 along with 3x5.

WOD:
5 rounds for time of:
200m run
5 Bulgarian Split Squats (left leg), with barbell in rear position, 95/65 using 20" box Demo
5 Bulgarian Split Squats (right leg), with barbell in rear position, 95/65 using 20" box Demo
10 Ring Dips

19 Minute cap time.

Note: for RX on the Bulgarian split squats the hip crease must be below the knee cap. 
Posted by NSX Admin at 10:13 PM

No comments:

Post a Comment