Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Encinitas – Group Class
Row 21/18 Cal
20 Inverted V UP (using rower)
15 BB Glute Bridge
15 BB Good Morning
45 sec wide leg forward fold
30 sec runner lunge into 30 sec 1/2 split (each leg)
5 min mobility
Banded Hamstring Stretch
Take 20 min to complete the following. About 10 min per super set.
Make sure to get a warm up set with each super set before adding weight.
8- BB Glute Bridge off a bench (around 30%-40% of max back squat and building)
8- Romanian Deadlift (start around 40% of max deadlift and build)
8-10 Dips on Rings or Straight Bar
10-12 DB Skull Crusher
Every 5 minutes complete one of the following exercises. With your remaining time rest until the next five minute starts up again. The goal is to finish around 2 min 30 sec per Metcon so that you have a 1:1 work rest ratio.
2 min 30 sec all out Assault Bike
2 min 30 sec all out Row
150 Double Under
25 Toe to Bar