Focus: Interval
Warm-up: 2 rounds of CrossFit Warm-up @ 11 reps
Pull-ups, dips, DB sit-ups (8, 10, 12), good morning w/bar, OHS with dowel (sit-in 5 sec. 1st round), Samson lunges
Skill/Specific Warm-up:
WOD: 5 rounds on the 4 min interval:
1 x Rope climb
2 x Hand stand push-ups
4 x Weighted pull-ups
8 x Candlestick roll-ups
The name of this workout/post is from “World-Class Fitness in 100 Words” found in What is Fitness.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J;, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Rest is your friend. Keep workouts short and intense.
Regularly learn and play new sports.