CrossFit, in general, is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any committed individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Tacticians and operators need these things, along with mental strength and clarity, proficiency with their weapon systems under stress, and an undying will to dominate. I simply bring my influence from combatives and SWAT training and experience to develop strong, enduring athletes who want the same influences in their personal training and/or personal lives.

Workout Of The Day

  • Wed 3 Sept - SportFit

    Just a few more hours remain to join the brave souls here, at the APD Warren Dodson Police Training Complex, home of the biggest, baddest, SWAT Obstacle Course in the great state of Texas, to test their steal at the Warrior Challenge.

    Do YOU have what it takes?!

    For info: http://www.crossfitbenedictus.com/warrior-challenge-abilene

    Finalize your registration NOW to hold your spot and get your final instructions for Saturday's training. TCOLE credit for Texas LEOs!

    Register here: http://www.crossfitbenedictus.com/registration-warrior-challenge-sat-6-sept

    (email me for travel info/suggestions, if needed.)

    Missing out? The next Warrior Challenge training opportunity is being slated for November. Start training now, and train hard.

    p.s. Need help getting tougher and/or prepping for the next Warrior Challenge? I can help with that too. Email for info.

     

    Strength
    Beginner:
    Squat 3×5 (add 5 lbs)
    Bench Press 3×5 (add 2.5 lbs)
    Int/Adv:
    Squat 2, 2, 2, 2, 2
    Floor Press 3 RM
    Conditioning
    Beginner:
    12, 9, 6, 3 reps of:
    95 lbs Push Press
    14 lbs Ball Slams
    26# Russian KB Swings
    Int/Adv:
    12, 9, 6, 3 reps of:
    135 lbs Push Jerk
    20 lbs Ball Slams
    2 pood Russian KB Swings



  • Tues 2 Sept - SportFit

     

    Strength
    Beginner:
    Deadlift 5 RM (add 10 lbs)
    Strict Pull Ups 3 x max reps (3 min rest)

    Int/Adv:
    Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
    Strict Pull Ups 3 x max reps (3 min rest)
    Conditioning
    Complete 2 rounds:
    Sprint 100 meters (50 m and back)
    60 seconds
    Sprint 80meters (40 m and back)
    60 seconds
    Sprint 60 meters (30 m and back)
    60 seconds
    Sprint 40 meters (20 m and back)
    60 seconds
    Sprint 20 meters (10 m and back)
    60 seconds
    Sprint 10 meters
    *Rest 3 minutes between rounds


  • Mon 1 Sep - Labor Day

    Strength
    Beginner:
    Squat 3×5 (add 5 lbs to last workout)
    Press 3×5 (add 2.5 lbs to last workout)
    Int/Adv:
    Squat 3×10 @ 75% of 1 RM (1 min rest)
    Press 8, 8, 8, 8
    Conditioning
    Complete:
    8 x 5 Consecutive Broad Jumps
    *Jump for max height and distance.
    *The goal is to tie each jump together for a set of 5 jumps.
    then….
    Complete as many rounds as possible in 15 minutes:
    Supine Ring Pull Ups – 10 reps
    Push Ups – 10 reps


RSS Feed

Location - Map