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Friday - Cassius Clay

I was perusing old CrossFit Vancouver videos and came across none other than Cassius Clay. Perhaps it is simply nostalgia but I remember this being a beast of a workout that was very rewarding. It's time for a comeback! Note the weights for this workout are pretty heavy, so scale appropriately if you're not up to full weight. For muscle ups, use the most difficult progression you can manage. Technique: Review workout movements, review muscle-up progressions Workout: Cassius Clay 3 Deadlift (315/205lbs) 3 Muscle Ups 3 Clean and Jerks (185/100lbs) 2 Rope Climbs 1 Box Jump (24"/36") 250m Lulu run (around the old Lulu building) 5 Rounds - Kermit