Foundations – Fundamentos

Cross Fit Foundations

World-Class Fitness in 100 Words:

• 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.

Foundations (9 movements):

Air Squat – Front Squat – OverHead Squat

Shoulder Press – Push Press – Push Jerk

Dead Lift – Sumo Dead Lift High Pull – Clean

Also Important Movements to Learn and Dominate

Weight lifting: Snatch, Clean and Jerk, KB Swing

Gymnastics: Push ups – Pull Ups – Sit ups – Hand Stands – Mountain Climbing, Burpees, Supermans, Rope Climbing

Metabolic: Run – Bike – Row – Swim

Weight Lifting Tips

Active Shoulders (OverHead Squat, Snatch)