VIDEO: NUTRITION'S IMPACT ON CANCER TREATMENT

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CrossFit:

Back Squat 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 90-95% of that weight for the fourth set.

Then,

4 rounds for time of:
Single Arm Farmers Carry, 100 ft
Single Arm Farmers Carry, 100 ft
10 Air Squat + Box Jumps, 24/20 in
Single Arm Front Rack Kettlebell Carry, 100 ft
Single Arm Front Rack Kettlebell Carry, 100 ft
10 Air Squat + Box Jumps, 24/20 in

TIMECAP: 15:00
GEAR: 2
Notes Farmers Carry: Load for tough but unbroken sets.
Front Rack Carry: Load for tough but unbroken sets. The video shows a dual kettlebell carry – athletes are performing a single arm carry, but video is included for rack position, which is crucial!
Squat + Box Jump: Squat plus jump in an unbroken movement, no pause at top. Athlete should be able to complete each round unbroken. i.e. stopping only to adjust position between reps. Scale height accordingly. Scale movement to squat + step-up, alternating legs each rep.

Rx: 70/53#
Competition: 53/35#
Performance: 35/26# 20/16’’
Fitness: 26/17# 16/12’’