CrossFit Mean Streets

Downtown Los Angeles

■ 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.

-Provided by CrossFit.com

“Climb to Heaven” Trichotomy

Three rounds of:
-Samson stretch (20-30 seconds)
-Lunge 15 steps
-Back Extensions (10-15)
-Dips (do just a few)

Then:
-”Greatest stretch in the world” (three each side)

WOD: “Climb to Heaven” 3 rounds 3 min rest in between rounds.

Take elevator down to ground floor.

Time starts at the bottom of stairs

3rounds:

-Run up the stairs to the 11th floor
-40 squats
-30 situps
-20 pushups
-10 burpees
-Rest 3 minutes

I want each round an all out sprint. Complete every round like it is your last. Do not worry about the fact that you have to do more, you get a rest! Every round will be timed individually and as a total. 1st round will go up on the wall and recorded as your new and LAST baseline score. Start each round at the ground level with foot on first step.