Week Six:
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.

Have you ever followed along on a workout video before? There is certainly a good-better-best scenario going on here, but doing the same video every day makes you better at doing that video. It isn’t really functional.

Once your body adapts, you lose any gains you could be making. Which is why routine is the enemy, and CrossFit workouts are constantly varied. We want your body (and mind) to be able to conquer anything it gets challenged with.

Prepare for the unknown and unknowable - because that is life. You don’t get to know that at 1:13pm on Sunday your little one is going to run out into the busy road and you will have to sprint after him. You don’t get to have time to warm up and stretch and be prepared for that. You don’t get to know when and where you are going to need to use your body in certain ways. But you do need to know how to do these things when the time arises.

Your muscles (and your brain) think routines are mundane and boring. Routines keep them from growing and getting stronger. Remember, you have a whole body to work out. Picture your muscles as interconnected roadways. Your tendons are the interchanges. Keep those roadways open for business.

You will also put yourself at risk of an overuse injury if you simply do the same exercises all the time without variances thrown in. Routines will cause your performance to eventually peak too.


Which of your country’s leaders was your favorite?

Warm-Up 16

PVC then
3 Rounds
30 Double Unders
20 Russian KBs
10 Medball Cleans

Clean and Jerk

Every two minutes, for 16 minutes (8 sets of):
Clean & Jerk x 3 reps

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Power cleans (145lbs / 100lbs )
10 Toes to bar
10 Ring Dips

Out of Town WOD

15 min AMRAP

20 DU
10 Hand Release Push Ups
10 Box Jumps


CrossFit Journal: The Performance-Based Lifestyle Resource