Most people have seen or heard of the movie 300. What most people don't know is that these guys were trained my a man named Mark Twight. Mark Twight was an one of the original CrossFitters, and he uses their methodology to this day. When I say methodology I mean he uses a high intensity functional exercise schema. After the 3 months of training with him for the movie he put them through a final "test." If you are expected to read through all these bodybuilding magazines and whatnot they tell you it was a workout with 300 reps for time. Wrong. It was called "300 F you" and it was 300 calories on an Airdyne bike in 10 minutes. If you have ever used the airdyne you know that if you do a full out sprint you're probably lucky to get 30 calories in that minute, hence the end part "F you." Only 1 of the actors was able to do this, and many elite athletes would not be able to complete it either.
Training:
A. 10 minutes to work up to a TOUGH 3 reps on back squat, NOT a 3rm.
B. 50 box jumps (step down) for time 24'/20'
C. Amrap toes to bar 3 sets, rest 1 minute between sets.
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"300 FY": 10 min amrap on airdyne for calories (You may sub a rower but understand rowing is easier).
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