Crossfit Fife: sprints deads and halos WoD

Sunday, 26 July 2009

sprints deads and halos WoD - 23/7/09

Ballistic warmup

100 m sprint x 6 with 30 sec rest between sprint then

18 - 12 - 9

225lb deadlift
20kg Halos - hold 20kg plate on left hip circle right round the head and back to start for 1 rep

100m sprint x 6 with 30 sec rest between sprints

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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