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.
We are a licensed CrossFit Affiliate - EST. 2007
What's The WOD For Today? Scroll Down...
Back squats, 5x5 (ascending)
- Use stands
- These are WORK sets. Don't count warm-up sets in this 5x5.
- Not necessarily looking for a max, but go heavy
8 Minute AMRAP
8 Toes to bar
8 Wall ball shots, 20#/14#
Notes: Keep form tight. Don't exceed your capacity and let form degrade beyond recognition (you call that a burpee?!)
::Technique | Skill::
Snatch 8x2 (light to moderate loads)
- Practice full snatches if you can get proper depth (receive bar as low as YOU can)
- Stick the landing in a solid locked out positioning
- Refrain from going heavier just because you made a lift (be consistent, no gross faults)
- This practice will prep you up for the WOD
EMOTM for 20 Minutes
Even: 5 TnG power snatches
Odd: 15 No push-up burpees
Notes: You choose a weight you can touch and go with THROUGHOUT the WOD. Choose wisely and know your capacity (or at least get to know it). Just because you can TnG 135lbs in the warm-up doesn't necessarily mean you can sustain it for a total of 50 reps.
Scale no push-up burpee reps if needed. 15 reps IS the target.
::Warm-up | Skills::
Three sets for quality
A1. 10 Shotguns (shoot to hollow)
A2. 10 Supermans
A3. 10 Second handstand holds (practice - kick away from wall)
Two sets for quality
B1. 10 Pistols on box - 5 each leg
B2. 10 Kettlebell goblet squats (2121 tempo)
15-12-9-6-3 Reps of:
Wall ball shots, 20#/14#
Congrats to Katrin Tanja Davidsdottir and Ben Smith - 2015 Reebok CrossFit Games Champions!
10 of each:
Spiderman stretch jumps
Find your MAX thruster for today in 10 minutes or less
- No stands
- FYI max thruster for teen boys at CrossFit Games = 246lbs, for girls 175lbs
8 Minute AMRAP
7 Thrusters, (use 50-60% of today's max) or 75#/50#
7 Toes to bar
40 Double unders
CrossFit Journal October 2002