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.




Week 2 of Back Squat cycle. We are looking to get 5 reps for 5 sets with the same weight. The first 3 sets should be relatively easy. Sets 4 and 5 the last reps of each set should be challenging

E, P, C: 5 rounds: Back Squat 80% x 5



Scale weights accordingly. If you need to, use PVC for the OHS

3 Minutes:
20kg Kb / 75lb BB -- 147 reps

Ascending ladder, 10 KB Swings, 10 Push Ups; 20 KB Swings; 20 Push Ups; 30 KB Swings, 30 Push Ups:

Rest 3 min;

3 minute AMRAP Ascending ladder: 10 KB Swings, 10 OHS (95/65); 20 KB Swings; 20 OHS (95/65); 30 KB Swings, 30 OHS:

Rest 3 min:

3 min AMRAP 10 KB Swings, 10 Thrusters (95/65); 20 KB Swings; 20 Thrusters; 30 KB Swings, 30 Thrusters


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