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, July 11, 2013

7.12.13 WOD

Athletes, we have been doing our strength program for just over 2 months now. In the next few weeks you will be seeing 1 rep maxes for the lifts we have been working on. If you have not been doing our program for at least 2 months keep following it and you will have another chance for 1 rep maxes in the near future. 

If you have old 1RM for the lifts we have been doing have those handy so that we can see where you are now compared to before. 

The way our 1RM weeks will work is as follows. You will have two weeks to establish a 1RM on all the lifts. I will post next week how I recommend that you tackle these 1RMs. If you happen to miss a lift on the first week we will have you make it up the following week. During our 1RM weeks we will still be posting our program for those who have not reached the 2 month mark. 

If you have any questions before our 1RM week please email me so we can answer these questions before hand.

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

“Hope for Cures”
3 Rounds
Power Snatch 75/55
Box Jump 24" (not 20 for women)
Thruster 75/55
Chest to Bar Pull-up

"Hope" has the format as Fight Gone Bad. 1 minute at every station with a minute rest after all 5 stations. You are doing ME rep on every station for a total at the end of 3 rounds. 

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