Day: July 11, 2010

2010-07-12 Strength

Post author By CrossFitMGM
Post date July 11, 2010

Lower Body Max Effort
1. 5RM Sumo Deadlifts
2. 5 x 3 Rack Pulls
3. 3 x 20 Ukranian Deadlifts
4. 5 x 10 Weighted Situps

Tags Deadlift, Rack Pull, Situp

CrossFit Workouts

2010-07-12 CrossFit

CrossFit Total

– Back Squat 3 x 1RM
– Press 3 x 1RM
– Deadlift 3 x 1RM

The sum of your best three attempts of the Back Squat, Shoulder Press, and Deadlift is your CrossFit Total.

Post your Total to comments.

Tags Crossfit Total, Deadlift, Press, Squat

Underground Strength Workouts

2010-07-12 UGS

Post author By CrossFitMGM
Post date July 11, 2010

Five Rounds
1a. 5 Zercher Squat

Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row

Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups

Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops

Tags Deadlift, Farmer's Walk, Pushup, Row, Sledge Strike, Squat

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,
CrossFit founder and CEO

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