Front squat:
3 @ 90% 1RM
3 @ 90% 1RM
3 @ 90% 1RM
– THEN –
3 Rounds:
5 Wall climbs
10 Ring dips
5 Hang power clean (75% 1RM clean)
CrossFit’s definition of “What is Fitness?” includes being balanced and competent in ALL 10 General Physical Skills: Cardio-respiratory Endurance, Strength, Stamina, Flexibility, Power, Speed, Coordination, Accuracy, Agility and Balance. Our type of fitness also includes being able to perform any and all physical tasks that may be thrown at us – even the unknown and unfamiliar. And lastly, our fitness includes being able to perform well in all 3 Metabolic Pathways – short bursts of work lasting less than 10 seconds (Phosphagen), activities that last 10 seconds to several minutes (Glycolytic), and movements that last beyond several minutes, even in to several hours (Oxidative).
In short, we achieve our highest level of fitness by specializing in NOT specializing. By working toward this broad and inclusive type of fitness we will not only be able to perform well in the gym or in our sport, but also be able to handle any physical task that life may throw at us.
And last but certainly not least, as the photos above show, CrossFit’s type of fitness as compared to other types of “fitness” will make you LOOK GOOD!!!