Monday 170821

World-Class Fitness in 100 Words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

Greg Glassman, CrossFit CEO and Founder

Dynamic Warm-Up – Mobility

Prepare  for…

Strength: 5 x 3 Back Squat

A. WOD: CF Open 13.2

10 min AMRAP
5 STO    115/75  125/55   95/35
10 Deadlift
15 Box Jump 24/20

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:
See Whiteboard