Crossfit Fife: Back Squats and G.P.P - WoD

Wednesday, 20 May 2009

Back Squats and G.P.P - WoD - 20/5/09

Ballistic warmup

Strength - Back Squats
3-3-3-3-3

Conditioner - GPP #2

Burpees x 30 seconds
Jumping Jacks x 30 seconds
Split Jumps x 30 seconds
Burpees x 30 seconds
Jumping Jacks x 30 seconds
Mountain Climbers

Perform 5 rounds with 30 seconds rest

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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