CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Thousands of athletes worldwide have followed our workouts posted daily and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
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Birmingham Corporate Wellness
24 Day LEAN Out
We are a licensed CrossFit Affiliate - EST. 2007
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Snatch Transfer Skills [watch video]
Power snatch - Work up to a heavy single in ~12 Minutes
- No pressouts
Six rounds for time of:
8 Hang power snatches, 75#/55#
10 Box jumps, 24"/20"
8 Toes to bar
::Skills and Drills::
Grease the Groove for bear complex
EMOM for 10 Minutes
3 Sets of Bear Complex
Then immediately run 8 minutes at a sustainable pace.
Notes: Bear Complex load needs to be TnG and sustainable for the 10 minutes. You're training for POWER here, not absolute strength. The 3 sets of Bear Complex will take right around 25-28 seconds to complete.
Three rounds NOT for time:
20 Walking lunge steps
7 No kip toes to bar or leg raises
Week 7 of 8 of our Deadlift Program
Deadlifts, 4x2 Tempo 20X0
10-9-8-7-6-5-4-3-2-1 Reps of:
Power cleans, 115#/75#
Burpees over bar
Notes: You need to demonstrate to be able to touch and go AT LEAST 5 reps with the power cleans. If you cannot do this during warm-up, scale weight as needed.
8:00am - 9:00am Rigorous Conditioning Bootcamp
9:00am - 12:00pm OPEN Gym
Rigorous Barbell Work (option for OPEN Gym)
Clean + 2 Front squats x 4 sets @70% 1RM Clean
Back squats, 3x8 @80%
Behind neck snatch grip push press, 4x5 @50% 1RM Snatch
CrossFit Journal October 2002