Crossfit Fife: Tabata - WoD

Friday, 29 May 2009

Tabata - WoD - 27/5/09

Ballistic warmup

Skill work - K.B snatch

WoD

Pressups
Thrusters - 20kg plate
Box Jumps
K.B swings - 24kg
Burpees

Perform at tabata intervals with no rest between stations, sauntering between stations will incur more burpees

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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