Archive for "Jul 03 2017"

Front squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Leg swings (front)

10 Leg swings (side)

1 x Heels to bum shuttle

1 x High knees

15 Hip extensions

20 sec Plank

2 Sets:

10 Pass through

15 sec PVC Front rack stretch (each side)

10 Muscle cleans

10 Front squats w/ Band

Strength

Front Squat (1RM)

Metcon

Metcon (Time)

3 Rounds:

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

3 Thrusters

(70/45kg)

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman