| 5 Rounds | ||
| :45 sec work / :30 sec rest | ||
| Max HSPU from deficit | ||
| 35, 25, 15 | ||
| Wallballs | ||
| Deadlifts (225/155) | ||
| TTB | ||
4/30/15
| Front Squat OR make up Back Squat | |
| 5 x 5 @ 80 |
|
| Hang Snatch + 2 Snatch Balance | |
| 10 Sets increasing weight | |
4/29/15
| 5 Rounds | |
| :45 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 5 RFT | |
| 7 – 2-press thruster (115/80) | |
| 9 – Box Jumps | |
| 100m Sprint | |
4/28/15
| Push Press | |
| 5 x 5 @ 80 |
|
| 8 Rounds for max reps | |
| :30 hang squat cleans (135/95) | |
| :30 bar over burpees | |
| :30 Rest | |
4/27/15
| Back Squat | |
| 5 x 5 @ 80% | |
| AMRAP 10 | |
| 5 C2B Pull Ups | |
| 10 KBS | |
| 20 Double Unders | |
4/23/15
| 6 Rounds | ||
| :30 sec work / :30 sec rest | ||
|
Max HSPU from deficit
|
||
| AMRAP 14 | ||
| 10 Thrusters (135/95) | ||
| 20 Pull Ups | ||
| 30 Lunges | ||
4/23/15
| Front Squat OR make up Back Squat | |
| 5 x 4 @ 80% | |
| Power Snatch + Hang Snatch + Snatch Balance | |
| 10 Sets increasing weight | |
4/22/15
| 6 Rounds | |
| :30 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 10 Rounds | |
| 50m sprint | |
| 50m sled pull | |
4/21/15
| Push Press |
| 5 x 4 @ 80% |
| Ladder 10 |
| 2, 4, 6, 8, 10, etc… |
| Pistols |
| Push Ups |
4/20/15
| Back Squat | |
| 5 x 4 @ 80% | |
| AMRAP 5 | |
| 3 – Clean and Jerk 205/140 | |
| 30 Double Unders | |
4/17/15
| Gymnastic benchmark | |||
| Max HSPU in 3 minutes from a deficit | |||
| AMRAP 12 | |||
| 30 Pull Ups | |||
| 30 Deadlifts (225/155) | |||
| 30 Deficit burpees | |||
4/16/15
| Front Squat OR make up Back Squat | |
| 5 x 3 @ 80% | |
| Power Snatch + Hang Snatch | |
| EMOTM 10 | |
4/15/15
| Gymnastic benchmark | |
| Max Chest to bar pull ups in 3 minutes | |
| 3 RFT | |
| 30 Box Jumps | |
| 20 TTB | |
| 10 Pistols | |
4/14/15
| Push Press |
| 5 x 3 @ 80% |
| AMRAP 10 |
| 5 – Deadlift (115/75) |
| 5 – Hang Power Clean |
| 5 – Front Squat |
| 5 – Push Press |
| 5 – Back Squat |
4/13/15
| Back Squat | |
| 5 x 3 @ 80% | |
| 21, 15, 9 | |
| Wallballs | |
| KBS (70/53) | |
| Run 250m after each round | |
4/10/15
Intensity is the Key!!!
Find 2 Rep Max Thruster
Then:
AMRAP 8
12 Pull ups
10 Deadlift (155/105)
8 Shoulder to Overhead
One of the advantages of Crossfit is its improved ability to lose fat.
Researchers in Canada (from the Physical Activity Sciences Laboratory at Laval University, Québec) have previously found that higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.
That ideas has been echoed by research conducted at the Exercise Physiology Laboratory at Purdue University, which found that this form of high intensity training increases post-exercise energy expenditure through increased metabolism in Post Exercise Oxygen Consumption (EPOC).
This “after burning” effect on calories (and fat) works because the oxygen requirements of exercise were not met during high intensity training. It means that when you’ve finished at the gym and are sitting at home, there are millions of physiological reactions occurring in the body requiring calories, hence the increased metabolism.
– BY ROSS EDGLEY 08 APRIL 15 (GQ British)
