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30 min @ moderate effort: Sled drag fwd/bkwd, 30 Walking lunges, 200m sandbag carry, 15 Push-ups, 15 Sit-ups

A. Floor press 2RM B1. Strict press 5×5 B2. DBL Kb bent over row 5×8 C1. Strict pull-ups 12-10-8-6-4-2 C2. Farmers carry 50′ D. PLANKS!

EMOM x30: 1. 8-10 Toes to bar 2. 10 Pistols 3. 2-3 Wall-climbs 4. 20 Overhead walking lunges 5. 8-10 DBL Kb snatch 6. 30s Front lean on rings

RFESS 4×4-6 Starting at finsih wt. from last week 8 min AMRAP: 4 HSPU/DB strict press, 8 KB swings, 12 Toes to bar

12 min: KB Clean and press x3/arm, Deep squat & reach x10, Backward inchwrom + Push-up x5 A. Concentric only bench press 2RM B. Push press cluster 3.3.3 x3 (“.” denotes a 10s rest) C. Kb Clean and strict press 1-5 Ladder x3 D. 10s/10s Plank x12

Last time we discussed Strength and its different properties. Strength is arguably the most important component of fitness and its development should never be stopped. In addition to strength CrossFit has nine more fitness qualities outlined in its Ten General Physical Skills. They are: Cardiovascular/respiratory endurance: The ability of body

12 min: KB Clean and press x3/arm, H ip Flexor wall stretch x10/side, Squat sereis x3 of each A. Push jerk from floor 5-5-3-3-3-1-1-1 B. 3 Rounds for time: 25 Wallball 2-for-1s, 50 Double-unders

12 min: Fwd lunge+Bkwd lunge+Squat x4/side, BB Good mornings x8, Pull-up scap retracts x10 A. Box squat 2RM B. Dead-lift 5×5 C1. Snatch grip good mornings 3×8, C2.Hip thrusts 3×12 D. Plank 10s/10s x6, x2 sets

In the last installment I discussed how Strength is the Glass that forms the capacity to perform tasks. Combined with aerobic fitness we have work capacity. Since CrossFit’s mission is to ‘Increase work capacity across broad times and modal domains’. Clearly strength plays an integral role in CrossFit, but how

10 Min: Armbar+Situp x3/side, KB swings x10, Beat swing x10, Wall-climb x1 A. Seated press 2RM B1. Floor press 5×5 B2. Weighted pull-up 5×5 C1. 1 arm DB strict press 3×8 C2. Kroc row 3×20 D. 10s/10s Plank x12