April 22 WOD

GPP stands for General Physical Preparedness and refers to your level of fitness. CrossFit defines fitness as cardiovascular/respiratory endurance (ability to use oxygen), stamina (ability to use energy), strength (ability to apply force), flexibility, power (ability to apply force in minimum time), speed, coordination, balance, and accuracy. A good GPP program should improve all of these aspects; therefore raising your general fitness level.

CrossFit's World Class 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 handstand, 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.


WOD

Warm-up
Row 500m
10 Press M 45/W 35
15 Knee-to-Elbows
20 Dislocates
Row 250m

Workout
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments and whiteboard.

Big Dogs & Savages:
As Rx’d
M 155/W 105

Pack Dogs:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

-- Or --

Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps
W 65-75

Pups:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Cool-down
Run 400m
3-5 minutes of stretching.