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, February 13, 2014

2.13.14 WOD

Strength: 

Amateur
Back Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)

Collegiate
Complete 3 rounds:

Back Squat 75%, 3 reps
Back Squat 75% + 10 lbs, 3 reps
Back Squat 75% + 20 lbs, 3 reps

Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM back squat from Feb 6, 2014 for 3 reps. Rack weight and add 10 lb. Back squat another 3 reps. Rack weight and add 10 more lb and squat 3 reps. Make sure to limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.

Push Press 7 RM

Note: if you have time run the WOD. 

WOD:
11 Minute AMRAP of:
100m Run 
15 Double Unders
10 WallBalls 20/14 10/8
5 HandStand Push-Ups
Posted by NSX Admin at 11:36 AM

No comments:

Post a Comment