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.

Tuesday, July 2, 2013

7.2.13 WOD

These are all true but I am sure we could all add a few more to this.

Strength:
Deadlift 3x5 (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

WOD:
8 Minute AMRAP of:
MedBall Clean Thruster to Ball Slam 20/14

Note: there is no demo for this movement. Here is a short explanation.
You begin the movement with a medball clean. When you catch the medball in the front squat position dive the medball straight in to a thruster. When the medball is at the top of the truster over your head slam the medball to the ground. Full range for this movement requires full depth of the squat, full extension of the hips and arms. After you slam the medball set up for another one.  This WOD is for total reps.
Posted by NSX Admin at 12:26 AM

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