Rarely does CrossFit endorse a product, though we do endorse and use the AbMat in our program. Today we link to the AbMat site because the science presented here is damned good. Scour this site thoroughly and when you are done you'll know more about your abs than any trainer hanging out at the local gym.
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for rapid completion with NO rest. Submit record of total time, weights for each lift, and assistance (if needed on pull-ups and dips). Set up recording sheet ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps
Run 800 meters (app. ½ mile)
Deadlift 15 reps
Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
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