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Playground – Broward CrossFit 09-01-15

By 08/31/2015No Comments

Broward CrossFit – CrossFit

Line Drills (No Measure)

Line Drills and Dynamic Stretching

Bench Press (3 x 12 Reps )

Power Snatch + Power Hang Snatch (5 Min EMOM )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

The Chief ++ (AMRAP – Rounds and Reps)

5 x 3:00 AMRAP + 1:00 Rest

3 Touch and Go Power Cleans 185/135

6 Chest slapping Push Ups

10 Alternating Pistols


Functional Movements

There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground. They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.

CrossFit has managed a stable of elite athletes and dramatically enhanced their performance exclusively with functional movements. The superiority of training with functional movements is clearly apparent with any athlete within weeks of their incorporation.

The soundness and efficacy of functional movements are so profound that exercising without them is by comparison a colossal waste of time.


The CrossFit dietary prescription is as follows:

• Protein should be lean and varied and account for about 30% of your total caloric load.

• Carbohydrates should be predominantly low- glycemic and account for about 40% of your total caloric load.

• Fat should be from whole food sources and account for about 30% of your total caloric load.

Total calories should be based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.