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

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Wednesday August 5, 2020

August 5, 2020

Seated Press
build up to heavy 5
Glute Bridge
build up to heavy 3

5 Rounds
3 Seated Press (100% of 3)
5 Glute Bridge (85% of 3)

15 Minute AMRAP
100m Cross Carry
6 Push-ups
12 Air Squats

Monday August 3, 2020

August 3, 2020

Power Snatch build up to heavy 3 THE 3×1 For Time 5 Rounds 5 Power Snatch (80%)6 Dumbbell Push-up to Row 200m Run

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Wednesday July 28, 2020

July 29, 2020

Power Cleanbuild up to heavy 3 3×1 at 100% 15 Minute AMRAP5 Power Cleans3 Pull-ups400m Run

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Monday July 27, 2020

July 27, 2020

Squat build up to heavy 3Pressbuild up to 1 8 Rounds2 Squats (90% of 3)3 Press (85% of 1) 4 Rounds25 KB Swings5 Pull-ups

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Friday July 24, 2020

July 24, 2020

Hex Bar Deadlift build up to heavy 5 6 Rounds5 Deadlifts (85% of 5)3/3 Turkish Get-ups Tabata Style Planks Mountain Climbers

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Wednesday July 22, 2020

July 22, 2020

Power Snatch + Overhead Squatbuild up to heavy 3+2THEN 3x 2+1 at same weight OTMOdd: 3 Power Snatch +2 Overhead Squats + 4 Good Mornings (75% of 3+2)Even: 3 Power Snatch + 2 Overhead Squats (75% of 3+2) + 4 Star Jumps

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Monday July 20, 2020

July 20, 2020

StrengthGlute Bridge build up to heavy 5 Floor Press build up to heavy 1 5 Rounds8 Glute Bridges (80% of 5)3 Floor Press (85% of 1) Conditioning2 Rounds for Time500m Row400m Run

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