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Thursday 25th June

"Competitors"

a) Deadlift to 3RM

b) Overhead Squat 3RM

c) WOD

1.6km Row

50 x Wall Balls (30, 20)

50 x Pull Ups

1.2km Run

35 x Wall Balls (30, 20)

35 x Pull Ups

800m Run

20 x Wall Balls (30, 20)

20 x Pull Ups

"Crossfit"

a) 5 Rounds

5 x Chest to Bar Pull Ups

10 x Push Ups

15 x Squats

20 x Hang Snatches (135, 95)

5 Rounds

5 x Chest to Bar Pull Ups

10 x Push Ups

15 x Squats

b) Every 2 Mins for 10 Rounds

1 x Hang Clean

1 x Front Squat

1 x Split Jerk / Push Jerk

 

Posted by at 08:10 PM in Workout of the Day |

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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.

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