Front squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

5 Shuttles (forward/backwards)

Walking lunge (forwards/backwards)

Spiderman lunge (20sec each)

15 Hip extensions

10 Squats

3 Sets:

30 sec Plank

8 Single arm KB Swings (each arm)

8 Goblet squats (as low as possible, w/ yellow band)


Front Squat (1RM)


Metcon (Time)

50 Thrusters (50/35kg)


Metcon (No Measure)

3 Sets, for quality:

12 Shoulder tap + knee to elbow

20 Russian twists

60sec Plank

Rest 2mins
Add weight to Russian twist and Plank if needed

Cool down

2 Sets:

15 Pass throughs

15 Squats

Roll quads – 5min each

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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