Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
--www.crossfit.com
Power Clean 5x5
Shoulder press 5x5
Front squat 5x5
PC: 95-115-135-135-155
SP: 75-95-95-115-115
FS: 115-135-135-155-175
1-min rest after 1st set. 2-min after 2nd set. 3-min rest after the
rest.
1st time 5RM PRs on all 3. Good starting point for some SS-esque
programming.
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