Josh's CrossFit Training

<< 2012-02-15 >>

2.15.12
Obj: Work Capacity/Skill

(1) "Fran" For time
21-15-9 reps:

95# Thruster
Pull ups

(2) 4 Rounds
Max L-sit
20/20/20 Low Back Complex
15x Back Extension
Handstand Walk

Comments:
A better showing for Josh today - 3:02 Fran is very respectable, 45 pull ups for a guy that is 220# is no joke, and as he gets better at kipping we'll likely see this time drop well below 3 minutes. His thrusters are solid, we just need to develop the CrossFit skill set further, and make Josh a more efficient athlete.

Please email us with Questions or Comments and we'll post responses on this blog.

-John Murie
john@mountainathlete.com

Programming Courses

Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.

The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.