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.




4 Rounds:

A.) 7 Back Squats/3 Front Squats – same weight. Barbell is loaded with 85% of your 5RM Front Squat. (Dev: 10 Goblet Squats)


B.) 5 DB Snatches ea. arm – AHAP (Dev: 10 KB Swings)


C.) Rest 2 Minutes


3 Rounds:

20 Ball Slams

30 Push Up to Planks

40 Walking Lunges with KBs in rack position -1 6kg/12kg (Dev: 40 BW Walking Lunges)

30LB ball, 12KG, didn't finish within time cap, missed 34 reps of the lunges in the end

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