16KG Kettlebell
C&J L and R x 1
One pullup (all kipping)
C&J L and R x 2
Two pullups
C&J L and R x 3
Three pullups
C&J L and R x 4
Four pullups
C&J L and R x 5
Five pullups
Time:5min 40secs
(might try two rounds of this next time)
1min one arm swing 32R
1min plank
1min one arm swing 25L
1min push up plank
1min one arm swing 25L
1,2,3,4,5 Spiderman pushups
1,2,3,4,5 Normal pushups
1,2,3,4,5 Dumbell head pushups
1,2,3,4,5 Sit through pushups
60 reps total
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"CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.”
Coach Greg Glassman
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, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, 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!
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 handstands, 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!
What is CrossFit
"CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.”
Coach Greg Glassman
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