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, April 10, 2014

4.11.14 WOD

Athletes, I have added another scale for either Masters Division or those who are beginners. You will see this from now on. 


Power Clean 3x5 (add 2.5 lb to last workout)

Squat Clean 5x5 (at 85% of 5RM)

35 Shoulder Press 75/55/40
50 Double Unders 
30 Push Press 95/65/45
75 Double Unders 
25 Push Jerks 125/90/65
100 Double Unders

Note: racks may be used for this WOD. You may also split on the jerks.

No comments:

Post a Comment