CrossFit is designed to be a base strength and conditioning program geared at a high level of well-rounded fitness that addresses weaknesses and is built upon the foundations of solid strength and conditioning practices. Through very high levels of general physical preparedness CrossFit has raised the levels of what was once thought of as “not even being possible” in terms of human performance to nowadays where the sport of CrossFit has people who can exhibit levels of strength on par with national level weightlifters and still be able to run 5 and 10K races at a sub 6 minute mile pace. Those levels of achievement are within grasp for most anyone with seriously dedicated training but the reality is that the majority of us just want to look and feel better while enjoying the challenge of our workouts. Know that as a member of CFN my goal for you is to have you continually improving and being strong, fast and capable for years, decades and generations while understanding and enjoying the athletic side of life many of you had once left behind or never experienced at the levels you are training at currently. There is an athlete inside each of you so get out, get involved and don’t forget how to go play.
1) 12 minutes to establish a 1RM Power Clean for the day
2) work on HSPU (to deficit if able) or wall walks 5×5, rest 90 seconds
4 rounds for time:
7 power cleans @ 70% of 1RM
21 med ball sit-ups