Crossfit Fife: SWINGS, JUMPS AND RUNS WoD 9/10/08

Thursday 9 October 2008

SWINGS, JUMPS AND RUNS WoD 9/10/08

BALISTIC WARMUP

c.f.f.warmup x 2

then

21 x K.B swings 24kg
21 x box jumps
400m run
x 5
this has been named "Gary"

kettle bell class had a serious work out

"Duelling Kettle Bell Tabata"

double kettle bell workout

double swings
double cleans
double snatch
double clean and press

then 2 sets of 5 x TGU

the workout was 4 mins per exercise @ tabata intervals totalling a 16min workout non stop

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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