[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
4 rounds:
300m Row
20 Wall ball
10 burpees over rower
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[tab]Level 2
4 rounds:
300m Row
20 Wall ball 14/10
10 burpees over rower
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[tab]Level 3
4 rounds:
300m Row
20 Wall ball 20/14
10 burpees over rower
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[tab]Level 4 Rx
4 rounds:
300m Row
20 Wall ball 20/14
10 burpees over rower
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[tab]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.
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[tab]Strength
Back Squat 5 RM
then 15 Reps (total) at 90%
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Mobility: 2 minutes of side plank each side.
