Archive for "Jan 05 2018"

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CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Pass throughs

5 Inch worms

10 Scap Push ups

3 Sets:

6 Shoulder tap + Knee to elbow

10 sec Side Plank (each. Straight arm)

10 sec HS Hold (face to wall)

Strength

Shoulder Press (5 x 10)

Can be touch and Go, but don’t bounce off of the shoulder. Controlled tempo on the way down.

Metcon

Metcon (AMRAP – Rounds and Reps)

7mins:

12 Ring Dips (Push ups)

30 Double unders (60 singles)

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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