Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Monday, January 31, 2011

Make It Happen!

Butterfly Pullups from Patrick Cummings on Vimeo.



Training
A. Snatch 5x1@85% of 1RM
B. Clean and jerk 5x1@85% of 1RM
C1. Front squat 3x5 rest 45s
C2. CTB pull ups 3x20 rest 2min jumping pull ups for rookies
For A and B, keep load same and move fast and deliberately.
Looking for speed of pull ups, not fatigue. If athlete needs to do 2x10 with short pause to keep speed up, do so.


Last week's wod scores
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