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, August 6, 2013

8.6.13 WOD

Athletes, once again take your time establishing your 1RM. Remember you have all hour to warm up and stretch out problematic areas. Make sure you rest in-between each attempt. The scheme for power cleans is similar to the one I used for back squat. Once again take your time and warm up the movement. 

2+ month strength program:
Establish a 1RM Power clean:
10x 30% (or barbell)  rest :30
8x 40% rest 1 minute
5x 55% rest 1 minute 
3x 70% rest 1:30 
1x 90% rest 2 minutes
1x (old 1RM) rest 2 minutes 
1x PR
Keep going up if PR is to easy, maintaining a 2 minute rest after every attempt. 

Note: if you do not know your 1RM for Power Clean get with you coach and they can let you know about where you should be. 

Less then 2 months strength program:
Deadlift 3x5 (add 10 lbs to last workout)


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