Crossfit Fife: "Brand X" workout - WoD

Tuesday 2 December 2008

"Brand X" workout - WoD - 2/12/08

Ballistic warmup

Bergener warmup

after watching the video that Jeff posted, I thought you might like to try this workout we did in September

5 power snatches 95lb
10 burpees
15 pullups

x 5

Hand stand practice

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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.

Please download this free pdf courtsey of CrossFit HQ