Archive for "Dec 05 2017"

FRONT SQUAT


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets, 20 sec each:

Pike

Cobra

Spiderman (each)

Twisted cross

2 Sets:

15 Squats

5 Single leg Deadlift (each, no weight)

10 Shoulder tap + Knee to elbow

Strength

Front Squat (5RM)

Metcon

Metcon (AMRAP – Reps)

7mins:

15 Knees to Elbows

15 Snatch (60/40kg)

15 Knees to Elbows

15 Overhead squats (60/49)

15 Knees to elbows

MAX Thrusters (60/40) in remaining time

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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