Thursday, Jan. 15 CrossFit Workout of the Day
Reads of the week:
The Best Research on Body Fat, Losing Fat, and Eating Fat from Breaking Muscle
Key takeaways: Running isn’t the best way to burn fat, high-intensity interval training will boost performance, and eating fat won’t make you fat. (Bring on the bacon!)
12 Tips for a New CrossFitter from Box Life
Lowering and Meeting the Barbell from Jim Schmitz: Tips on lowering the barbell from overhead back down to the shoulders
Warm up
3 rounds not for time:
5 strict pull-ups or 10 ring rows
10 overhead plated reverse lunges
15 sit-ups
Strength
Overhead squat
Fitness & Performance: 3 x 5 across (heavier than last week)
Conditioning
Fitness & Performance
3 rounds for time, 12-minute time cap:
300m row
6 push presses (Performance: 115/75, Competition: 135/95)
12 box jumps
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