The Performance Menu

Ricky Frausto Filed Under:

UPDATE: Here is the full article written by Greg Everett called CrossFit Criteria. I had just given you a preview of the first page but because Greg has offered the whole article on his website for free the link below now has the full article as well. You can also pay a visit to his website through the link below (Performance Menu).The March issue of the Performance Menu. I want each of you to seriously consider subscribing to this online magazine. There is awesome information pertaining to CrossFit, nutrition, as well as whole host of insightful writing. To give you an idea of the kind of material here is a the full version of the article CrossFit Criteria written by Greg Everett of Catalyst Athletics.

Click here...


WOD
Weighted Pullups 3-3-3-3-3 reps
superset w/
Weighted Dips 3-3-3-3-3 reps

finish w/

3 rounds of
10 Glute-Ham situps
15 Weighted Ab-mat situps (heavy dumbbell)
20 Floor Wipers

Those of you that can't do strict pullups will work on pullup negatives and bodyweight dips.

4 Responses to "The Performance Menu"

1. Melissa B Says: http://crossfitomaha.blogspot.com/2008/03/performance-menu.html?showComment=1204852860000#c1861114433449643019'> March 6, 2008 at 7:21 PM
2. Did the last 2 sets of pu weighted...last set with 10lbs but did them 1 at a time and couldn't quite get my chin above the bar...Great job guys
3. paul Says: http://crossfitomaha.blogspot.com/2008/03/performance-menu.html?showComment=1204860360000#c8987558969248332165'> March 6, 2008 at 9:26 PM
4. Yeah, today was awesome. Nice work as always, people!
5. A Says: http://crossfitomaha.blogspot.com/2008/03/performance-menu.html?showComment=1204864380000#c4836229822882027975'> March 6, 2008 at 10:33 PM
6. Tonight was great. I think this will really help my strength issues... Great job everyone! Loved the ab workout! :-)
7. Anonymous Says: http://crossfitomaha.blogspot.com/2008/03/performance-menu.html?showComment=1204876680000#c2960220901998023717'> March 7, 2008 at 1:58 AM
8. i loved this workout! i did the pull-ups with weight, which is a huge improvement for me. i also loved the ab set, it was a fun workout! paul, i'm super excited for saturday!