If you want it all to kill it in your next CrossFit class, or even have a shot at competing in The Games one day, here's the five-move workout to have you get it all—speed, power, and strength. Will Huntington, C.S.C.S., a CrossFit Level 1 instructor, and certified strength and conditioning coach (C.S.C.S.) takes us through the demo.
GOALS: Increase total body power, strength, endurance, and agility.
THE WORKOUT
1. Kettlebell Swing
5-10 sets
5-20 reps
* Go heavy for power.
* Vary the resistance and rest periods.
2. Barbell Thruster
21, 12, 9 reps
* Complete as fast as possible
* Also known as "FRAN"
3. Strict Pullup
3 sets
8-10 reps
30 seconds rest
4. Overhead Squat
5 sets
6-8 reps
1 minute rest
5. Handstand Pushup
3-5 reps
* Complete every minute on the minute for 10 minutes.
* Shot on location at FOCUS NYC