Crossfit Training

Aug 16, 2014 | | 6 comments

Today circuit training has become a go to hustle for fast gains, mobility, power so on and so forth.  Today I’m gonna talk about a specific type of circuit training and a fairly new phenom and trend setter called Crossfit training.  Crossfit was created by Greg Glassman and Lauren Jenai in 2000.  Crossfit traing combines interval training, plyometrics, olymic lifts, powerlifting, and gymnastic into one intense circuit.  The circuits start as timed rounds and each cycle you’ll increase the intencity for example a timed round of 8 minutes Circuit 1 has 10 deadlifts, 10 box jumps, 10 thrusters short rest interval and repeat the circuit but increasing the weight and reps this round your rep range would be 12 each set the next 14 and u woul increase your weight between 15-25% and so on until the time ends.

The first time I was introduced to Crossfit I was reading about it and celeb trainer Gunnar Peterson mentioned it in an article, so i jumped online and saw former UFC Welter weight champ George St Pierre incorperating the workout into his training camp for all types of reasons: agility, mobility, strength, power etc.  GSP is very well rounded and versitile as an Elite Athlete and this type of training I believe helped him earn his black belt in BJJ.  So mma freaks, iron heads, and athletes of all sorts, do u think u are Elite enough to get through a session of Crossfit lol.  I’ve put together a nice workout for u and with this I want u to start off easy, then bump up the intensity to a moderate pace, and then go exceptionally hard also start of doing between 5-6 minute rounds.  Good training to all, and to all a good fight!!!

 

 

 

 

 Thrusters

 

  Ball to Wall

 

   Pull-ups

    Overhead Squats

 

     Box Jumps

 

 

 

 

EXERCISE REPS    
Thrusters
45lbs 5
60lbs 6
751bs 7
Ball To Wall
5lbs 5
10lbs 6
15lbs 7
Pull-ups
Bodyweight 3
”           “ 4
10lb added weight 5
Overhead Squats
45lbs 5
60lbs 6
75lbs 7
Box Jumps
Bodyweight 5
”           “ 6
”           “ 7

 

 

 

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