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.




A.) Deadlift 5 x5 - 135/165/195/195/195

B.) Strict Pull Ups 5 sets x Max BW

After each set: 5 Broad Jumps for max distance
Rest 3 minutes

Longest - 3" short of two mats


Three Couplets
7 minute time cap on each, for total time:


4 Rounds for Time: 10 DB Hang Power Cleans, 10 Burpees

4 Rounds for Time: 10 Dumbbell Thrusters, 10 Dumbbell Plank Row
(DNF 3 rounds only)

4 Rounds for Time: 10 Dumbbell Power Snatch from the Ground, 10 Single Arm DB Push Press

Time 19:41 - missed the time cap on second round and went 9:40 instead of 7:00 time cap. Real time was more like 17:00

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