Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate.
A: SA DB Push Press is tempo at 31X1 (3 second negative, pause on shoulder and pause at top). Use heaviest weight possible.
B: Plank Push Ups – Use a 45/35 LB Plate, keeping one hand on the plate perform a push up on the left side, then cross over while staying in a plank and perform on the other side. Go until failure.
Conditioning – AMRAP 14: 10 Box Jump Overs 30/24, 8 Push Jerks 95/65, 6 Front Squats. Weights are a ladder, each round increase from 95/65 to 115/75 135/95 155/105 175/125, 195/145 (add 20/10 from then on).