Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
4 sets for times of:
400 Meter Run
20 Kettlebell Swings (53/35 lb)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.