Professional Documents
Culture Documents
Speed Skater
Multiple Joints
Multi-planar
Limited rest
Focus on time
So What Is EPOC?
Source: Len Kravitz
Heavy Exercise
O2 Debt
VO2 Max
Oxygen Consumption
EPOC
Rest
Exercise
STOP Exercise
Recovery
Highly committing
If you say, I will not take my intensity past where the form goes bad, I say the INTENSITY WILL NEVER DEVELOP.
Greg Glassman (Crossfit founder)
6 4 2 0 1 2 3 4 5 6
Fatigue (reps)
10 11 12
Life
Training
TRX Exercises
TRX Row (Single Arm Variation) TRX Pendulum TRX Crunch/Pike TRX Balance Lunge with Power TRX Single Leg Squat TRX Sprinters Start TRX Lunge Progressions TRX Burpee TRX Scorpion TRX Handstand Press TRX Atomic Push up Matrix TRX Body Saw TRX Side Plank with Reach TRX Dive Bomber TRX Mountain Climbers TRX Rollouts TRX Row to Triceps Kickback
Burpee
Tuck Jumps
6
TRX Side Plank w Taps TRX Pendulum Push Ups Power Clean Pull Ups Crawl Floor Sweepers Sandbag Step Ups TRX Single Leg Squat
10
Speed Skaters
KettleBell Snatch
Exercise
Warm Up
3 Overhead Squat
4 Floor Scorpion
1a TRX Lunge
Main Set
Cool Down
3 Swan Pose
4 Floor Scorpion
Weeks 5 & 6 e
Exercise
Mid-Life Crisis
Reps 40 Sets
Fifteens
Exercise Time Sets
Exercise
15
15 each
Tuck Jumps
15
Terminal Crawl
Time Sets Exercise Time Sets
Exercise
15 each
2 min
100
2 min
2 to 4 rounds
40 m
Floor Sweepers
2 min
Down Ladder
Time Sets
Exercise
15, 12, 9
15, 12, 9
3 rounds
15, 12, 9
Exercise r
Time
Sets
Suspended Burpee
Tuck Jumps
Plyo Lunges
60 sec
2 rounds