SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK\


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points.



 Deadlifts Aren't Just For Powerlifters "The deadlift is not only a useful exercise to help build greater hip, leg, and back strength, it’s a movement everyone needs to know how to do properly because it will be done in some form or fashion countless times in a lifetime. This is why I teach every beginner the correct technique on this lift. Even before I teach him or her how to power clean. If the person is older, knowing how to lift a heavy object off the floor correctly is even more important. An injury to an older back takes a great deal longer to heal than one to a younger back. It seems that I find a reason to deadlift something nearly every day – a case of books, a heavy bag of groceries, moving a heavy TV from the floor to the top of a table."Bill Starr


Game Day Nutrition

John Welbourn, former pro-football player, founder of CrossFit Football, answers questions about nutrition asked by a Brazilian Jiujitsu competitor.   Any athlete (especially a grappler) interested in Paleo diet modifications, including game day modifications, will find this beneficial!

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