Crossfit Fife: Press and Tabata F.G.B - WoD

Sunday, 17 May 2009

Press and Tabata F.G.B - WoD - 16/5/09

Ballistic warmup

Strength - Front Press

5-5-5
1 x 20

Conditioner

Tababta Fight Gone Bad

Row
Wall Ball
Sumo Deadlift High Pull S.D.H.P
Box Jumps
Push Press

@ Tabata intervals we did 3 mins per exercise with 30secs between exercises to allow smooth transfer for the rower

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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