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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
25 THRUSTERS (95/65)
- THEN -
50 - 40 - 30 - 20 -10
AMERICAN KBS (70/53)
A. HIGH HANG CLEAN - 15 mins to establish heavy single
20 MIN EMOM:
MIN 1 - 10 BAR FACING BURPEES
MIN 2 - 10 BOX JUMP OVERS (24/20)
MIN 3 - 6 POWER CLEANS (135/95)
MIN 4 - 10 PULL-UPS
C. EXTRA CREDIT
DEATH BY... (10 min cap)
100 METER ROW
HSPU - 2, 4, 6, 8, 10... etc.
- Within each minute, athletes must complete the row and designated HSPU reps. Athletes are to continue adding 2 HSPU reps each minute until they fail to complete both the row & necessary HSPU's in the minute.