What Is CrossFit?
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not:
CROSSFIT IS NOT
- for people expecting results without hard work
- for people unwilling to try new things
- for people afraid to leave their egos at home
Row 250m (Easy)
10 Cossack Squats
10 Band Dislocates
10 Alt Reverse Lunges
10:00 Skill/Practice - Gymnastics Pulling
Ring or Bar Muscle Ups or Any Pulling Movement
Quick Clean Warm-up
Clean & Jerk - (60-65% of 1RM) x 3c+1j x 5s
TnG Cleans or Singles.
Be snappy on the Jerk: Push or Split.
Hold the Jerk for ~3 sec.
Minimize rest btw each set.
Strength + Accessory
Back Squat - (70-80% of 1RM) x 5r x 5s
Db RDLs x 8-10r
Minimize rest btw each set. ← Shorter rest periods result in more of a stamina adaptation.
FT 8:00 Cap
30 Wall Balls, 14/20”
25/30 Cal Row
30 Wall Balls