Deadlift
Push Press
If time allows:
knees to elbow 5-5-5-5-5
Warm Up Reps
Saw a few work set PR's this morning from the athletes who significantly lowered their warm up weights especially at the 1x2 set! The purpose for the warm up sets is to go through the ROM of the lift and warm the muscles, not interfere with the work set. 20 warm up reps is a ton of work and if you go heavy, your work is done too soon!
Ex. CF 1 performed a 300# work set deadlift 1x5
his 1x2 warm up set was 225 instead of 275 he did last week, he noticed a big improvement in his work set endurance.
Have you heard CrossFit's Definition of 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.
Regularly learn and play new sports!
We have athletes at our gym who are trying new sports like running, swimming, SUP, kayaking, white water rafting, fight club, shooting, volleyball, hiking, and rowing. Have you tried a new sport lately? Talk to other members at CFTC to find out what you may be interested in trying next.
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