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.

Monday, January 26, 2015

1.27.15 WOD

3xME Strict Pull-Ups, rest 1 min after each set 
after last 1 minute rest then, 
3xME Kipping Pull-Ups, rest 1 min after each set 

Use bands for both if needed. You can adjust bands from strict to kipping. Band accordingly so you can get at least 5 reps for your first set. The idea is to drop bands each week if you are able to do this at least 2x a week. For the strict portion of this you can mix up what kind of pull-ups you are doing. 

14-12-10-8-6-4-2 For time of:
Overhead Squats 95/65
Wall Cast

11 Minute time cap.

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