Broad General Inclusive Fitness

The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.

CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.

In building a routine around functional movements, you create a balance in all ten of these very important capacities:
  • Cardiorespriratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 500lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas.

It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 350lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.




Development: 4 Sets
DB Snatch x 5 each arm
PVC OH Squat x 15

20 minutes to build to a Heavy Hang Power Snatch and OHS
(105llbsOHS, then 115lbs and bar OHSx10)

Performance & Competition:
20 minutes to build to a Heavy Hang Snatch

(Rx: 135#/95#) (Scale TTB: K2E or Knee Tuck)

AMRAP: 4 Minutes

7 Ground to Overhead
7 Toes to Bar
--- 30

Rest 3 Minutes

AMRAP: 3 Minutes

5 Ground to Overhead
5 Toes to Bar
--- 22

Rest 2 Minutes

AMRAP: 2 Minutes

3 Ground to Overhead
3 Toes to Bar


Rest 1 Minute

AMRAP: 1 Minute
Ground to Overhead


TOTAL: 69 @ 105LBS Knees to Elbows

No comments: