Level 1

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

5 Russian Twists

5 Med Ball Cleans

5 Ring Rows

5 Elevated Push Ups

5 Ab mat Sit ups

Level 2

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

6 Russian Twists

6 Med Ball Cleans

6 Ring Rows

6 Push Ups

6 Ab mat Sit ups

Level 3

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

7 Russian Twists

7 Med Ball Cleans

7 Pull Ups

7 Push Ups

7 Ab mat Sit ups

Level 4 Rx

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

8 Russian Twists, 20#

8 Med Ball Cleans, 20#

8 Pull Ups

8 Push Ups

8 Ab mat Sit ups

Motivation

“Where there is no struggle, there is no progress.”  If today’s workout looks taunting then the more you will benefit from it.  We need to learn to embrace the struggle.  We need to go as far as looking forward to the workout getting difficult.  It is in those moments that we grow, that we get stronger.  I love CrossFit because it gives us constant success in adversity.  This will positively effect your ability to face adversity outside of the gym.  Train yourself to be awesome.

Strength

Front Squat

Strategy

There are three energy systems the body uses to complete physical activity.  The Phosphogen, Anaerobic, and Aerobic.  The next few days we are going to focus on the Aerobic energy system.  To keep it simple the Phosphogen and Anaerobic systems are used for very short and intense periods of working out.  Phosphogen is for 10 seconds or less.  Anaerobic is for intense movement up to 2 minutes.  Longer than 2 minutes is Aerobic.  We must understand that all three systems are in constant use.  It is the activity that determines which one is predominately in use.  In CrossFit we try to tax the Anaerobic system.  Even on longer workouts we try to have bursts of high intensity followed by set rest so the system can recover.  To focus on the Aerobic system we don’t want to get out of breath to the point we have to stop and rest.  So we are helping to control the intensity by keeping you at stations for a set amount of time.  

Get more Awesome: 30 Box Jumps