Level 1

4 rounds:

300m Row

20 Wall ball

10 burpees over rower

Level 2

4 rounds:

300m Row

20 Wall ball 14/10

10 burpees over rower

Level 3

4 rounds:

300m Row

20 Wall ball 20/14

10 burpees over rower

Level 4 Rx

4 rounds:

300m Row

20 Wall ball 20/14

10 burpees over rower

Motivation

In CrossFit there are 3 Fitness Standards, or models, for evaluating and guiding fitness

Today we’re looking at Model 1: The Ten General Physical Skills.

An athlete should work to improve all these things.

Cardiovascular / Respiratory Endurance

The ability of body systems to gather, process, and deliver oxygen.

Stamina

The ability of body systems to process, deliver, store, and utilize energy.

Strength

The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility

The ability to maximize the range of motion at a given joint.

Power

The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed

The ability to minimize the time cycle of a repeated movement.

Coordination

The ability to combine several distinct movement patterns into a singular distinct movement.

Agility

The ability to minimize transition time from one movement pattern to another.

Balance

The ability to control the placement of the bodies center of gravity in relation to its support base.

Accuracy

The ability to control movement in a given direction or at a given intensity.

 

Strength

Back Squat 5 RM

then 15 Reps (total) at 90%

Mobility:  2 minutes of side plank each side.