"Crossfit"
a) 5 Rounds
6 x Power Cleans (165, 105)
6 x Bench Press (165, 105)
b) Back Squat to 7 x 5 @80%
c) WOD
10 to 1 x Dips
10 to 1 x Chest to Bar Pull Ups
10 x Pistols each round
OR
EMOM for 10 Mins
5 x Bar Muscle Ups
8 x Pistols
FROM THE VAULT
CROSSFIT MELBOURNE
Trainer Profiles
LINKS
- Crossfit HQ
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- Crossfit Active
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- CrossFit Mornington Peninsula
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- Crossfit Merciless
- Blue Dinosaur Paleo Bars
- Iron Edge
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Friday 19th June
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Inside Crossfit Melbourne
Inside Our Gym from Nicholas Karp on Vimeo.
Inside Crossfit Melbourne 2
And a little bit more... from Nicholas Karp on Vimeo.
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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 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.