Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, 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
- Coach Greg Glassman

Sunday, September 8, 2013

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed

C.
Three sets of:
Clean Pulls x 1.1 @ 110-115%
(rest 10 seconds between singles)
Rest as needed

D.
Three sets for times:
6 Ground to Overhead (185/135 lbs)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24 kg)
50 Double Unders
Rest 3 minutes

Results:

A. 135, 155, 185, 205, 215
B. 115, 115, 135, 135, 145
C. 200
D. 3:30, 343, 440 (all sets @ 135#)
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