06/28/2017 Understanding CrossFit


Mike killin’ the slam ball workout a couple of days ago. 

“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.  The CrossFit prescription is “constantly varied, high-intensity, functional movement.”  No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.  We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach evidence-based fitness.” – Coach Greg Glassman on Understanding CrossFit.

Last performed 12/28/2016


time cap 20-25 minutes

shoulder press


push press


push jerk




Every 3 minutes perform 2 ROUNDS

10 one arm DB snatch-5 each arm (55/35#)

10 T2B

03:00 minute mark…2 ROUNDS

12 one arm DB snatch-6 each arm

12 T2B

06:00 minute mark…2 ROUNDS

14 one arm DB snatch-7 each arm

14 T2B

09:00 minute mark…2 ROUNDS

16 one arm DB snatch-8 each arm

16 T2B

continue until you cannot complete the said amount of reps during the 3 minute period. Minimum 15 minutes for all athletes. If you are unable to maintain the reps/time scheme, drop the amount of reps as needed and continue for 15 minutes.


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