Crossfit Fife: Phase 2 - strength and conditioning

Monday 2 February 2009

Phase 2 - strength and conditioning

January saw us complete the chosen bench mark workouts feb-march will be the strength and conditioning phase designed to increase your time/scores for the april re-test

C.F.F.W.U x 1

Am workout

315 lb deadlift x 5
21 pullups
400 m run/row

X 3

Pm workout

40 box jumps
24 kg K.B alternate swings
12 dead hang pullups
X 3

the new timetable/workouts will be explained tonite

1 comment:

danny said...: that was hard done am workout!the first time i havnt stood up,straight after the workout; 2 February 2009 at 13:51

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