Day: May 20, 2010

Underground Strength Workouts

2010-05-21 UGS

Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows

Tags Burpee, Drag, Knees to Elbows, Lunge, Pushup, Rope Climb, Slam Ball, Sledge Strike, Squat

CrossFit Workouts

2010-05-21 CrossFit

Post author By CrossFitMGM
Post date May 20, 2010

AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)

Tags Clean, Press, Row, Swing

Strength Workouts

2010-05-21 Strength

Post author By CrossFitMGM
Post date May 20, 2010

Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Romanian Deadlift
3. 5 x 10 Hip Extension

Tags Deadlift, Extension, Squat

"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,
CrossFit founder and CEO

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