So how many of the Olympians do you think are doing Crossfit training nowadays?  It was great to see Ryan Lochte CRUSH the field in the 400IM swim Saturday night!  When he talked about how he has upped his training, he showed video of him flipping tires, using battle ropes, using chains and doing box jumps.  When John McEnroe, famed tennis player and interviewer, asked what flipping tires would do for his swimming, Ryan just kind of smiled and said it made him tougher!  Would doing movements like this make you better at whatever you do?  The answer is YES, if you do it the Crossfit way which is doing Constantly Varied, Functional Movements, at HIgh Intensity.  These movements will make you an all around better athlete.  Flipping tires doesn't equal Olympic Champ.  But it does increase your General Physical Preparedness.  The higher your base level of fitness is, then you add some specialty training on top of it, gets you MUCH closer to being that Olympic champ than by just doing the same thing over and over and over.  Become the better athlete and improve in everything in your life!


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INFERNO Warm-up x 3

Complete the following:


With a Continuous Running Clock:

     AMRAP in 6 minutes:

          15 reps Overhead Squats (115#, 75#)

          15 reps Hand Stand Push-ups

     2 minutes rest

     AMRAP in 6 minutes:

          15 reps Ground to Overhead (115#, 75#)

          30 reps Double Unders




Clean and Jerk Progressions

     2-2-2-2  see how heavy you can go!

          *the set of 3 must be touch and go without letting go of the bar or stopping on the ground.  Start with a Power Clean from the ground, then do a Hang Power Clean and Jerk, then a Full Squat Clean and Jerk


MWOD........getting your arms ready to go overhead pressing!!

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