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.

Sunday, March 23, 2014

3.24.14 WOD


Back Squat 3×5 (add 5 lb to last workout)
Shoulder Press 3×5 (add 2.5 lb to last workout)

Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday

11-9-7-5-3 For time:
Wall Runs x2 Demo
Turkish Get-Ups 53/35
Triple Unders

Note: on the wall runs you will be doubling the amount. So you will do 22 on the first round and not 11 reps. Each time your hand touches your shoulder it is one rep. If you can not do triple unders do double unders and multiply it by 2. If you can not do double unders do not do singles but do struggle unders. 

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