Active Stretch
Skill Warm up
10 Snatch Balance PVC
10 1.5pd KB Swings
10 Knees to Elbows
WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
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Compare to 090817.
CDR Medved doing GHD sit-ups on the MRAP tires.
The Crossfit Method
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.
CFJ - Foundations
