| Welcome to Greenville's Elite Crossfit Gym |
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Diane on Friday from Brett Andrus on Vimeo. Joey visited Crossfit Albany last Friday and represented well by showing the warrior spirit. Thanks to the guys in Albany for taking care of him while he was there.
Visit our Facebook page for photos and updates!
Workout of the Day
KB or DB
Swings
Press
Cleans
Push Press
Snatch
Jerk
Perform each exercise for 2 minutes each arm without setting the KB or DB down. Focus on good form and use the rack and lockout as rest positions.
Workout of the Day
Bench Press x max reps 135/65
Pullups x max reps
5 Rounds
Workout of the Day
Stationary lunges ss x3 each leg
Stationary lunges 10 second negative each leg x 4
Stationay lunges 20 each leg
Stationary jump lunges x 20
Partner drills
Abdominal work
Crossfit Endurance Workout
2x200m, 2x400m, 2x800m
Workout of the Day
5 Pushups
5 Pullups
5 Pushups
5 Knees to Elbows
5 Pushups
10 Leg Raises
AMRAP 20 Minutes
Workout of the Day
Box Squats
3×20
Kb Swings (Tabata) 2 minutes
rest 1 minute
SDHP (Tabata) 3 minutes
rest 1 minute
KB Deadlifts (Tabata) 4 minutes
Workout of the Day
63 KB Swings
36 Pullups
42 Kettlebell Swings
24 Pullups
21 Kettlebell Swings
12 Pullups
20 minute max time
Crossfit Endurance Workout
Run 20 minutes at 85% of 5k pace.
Workout of the Day
ss Pushups
Superman
10 Second Eccentic Pushups
Superman
Pushups 1 minute max
Ab Work
Stretch
Workout of the Day
Max Effort Bench Press
(work up to a one rep max on floor press)
Then,
30 Toes to Bar
21 Floor to Overhead 95/65
3 Rounds 15 minute cap
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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. Keep workouts short and intense. Regularly learn and play new sports. |
