NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.19.17

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.19.17

If you are a newbie, CrossFit athlete for less than 3 months, take it easy for say, 3 months.  And that is 3 months of regular CrossFit 3-5 times/week.  Be patient, learn the movements.  There are 9 fundamental movements of CrossFit, then there are about 3 dozen other movements that get peppered in.

All athletes need to focus on their technique, consistency and only then once those two are solid may you ramp up the intensity.  We know, it is a big tease because the intensity is where all the benefits come from in HITT (High Intensity Interval Training) aka CrossFit.  However, if you skip over the first two components, technique and consistency, you are at greater risk of injury.  And if injured, you surely aren’t doing thing intensely.

So, please all athletes, but especially new athletes, go slow, soak it all in, and let your mind and body adapt over the next 3 months, coming 30 times per week.

Now, lets get some!!!


Warm Up


Strength –
Band Pull Apart Super series  – 3 times through, this is to work out the past two days of shoulders.
RDLs (romanian deadlifts) – 3 sets X 8-10 reps

200m Farmers Carry (AHAP, if less than 3 months of CrossFit – hold two matching objects in your hands)
Deadlifts (225/155)
Box Jumps (24/20)
100m Farmers Carry