Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Today's WOD
Monday
CrossFit Territory – CrossFit
Warm-up
2 rounds
8/5 cal Assault bike
10 prone hold shoulder taps
10 plate bent over row (pause and squeeze at the top for 10 seconds)
Upper Body Strength
Push Press (OE2 min 10-7-7-5-3-3)
Lite
5-5-5-5-5-5
Workout of the day
Metcon (Time)
Lite (Level 1)
3 rounds for quality
14 Front rack DB lunge
25 RUS KB Swing
14 DB Strict Press
10 hanging knee raises
rest 60 second between rounds
(Chose a weight that the last 2 reps would be difficult)
Time Cap 20min
Rx (Level 2)
3 rounds for quality
14 Front rack DB lunge 20/12.5
25 RUS KB Swing 28/16
14 DB Strict Press 20/12.5
10 T2B
rest 60 second between rounds
Time Cap 20min
Rx+ (Level 3)
3 rounds for quality
14 Front rack Barbell Lunges 50/35
25 RUS KB Swing 32/24
14 DB Strict Press 50/35
10 T2B
rest 60 second between rounds
Time Cap 20min
Cool Down
Calve stretch – 1 minute each side
Sphinx – 2 minutes
Dragon – 1 minute each side
Puppy Dog – 2 minutes
