CROSSFIT PAMPA: Developing a Complex

Tuesday, February 10

Developing a Complex

In 8 minutes
Find a 1RM for the complex:
Push Press + Push Jerk + Split Jerk

In 8 minutes
Find a Front Squat 3RM

8 minute AMRAP with a partner of:
30 Wall Ball Shots / 30 Burpees
30 KB Swings / 30 HR Push-ups

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Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Gym pic

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Tuesday, February 10

Developing a Complex

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