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 24, 2014

4.25.14 WOD


Power Clean 5×3 (add 2.5 lb to last workout)

1 RM Box Jump

3 Rounds of 3 Minute AMRAP of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Note: at the conclusion of three minutes, you will rest for exactly 1 minutes before repeating for a total of 3 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your one minute rest period, and then roll immediately into pull-ups after your 50th squat. Your score is total reps completed.

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