Crossfit Fife: fat squating Grace

Friday 9 April 2010

fat squating Grace - 8/4/10

Ballistic warmup

Strength/stamina - 155lb Squat clean and jerk x 2 on the minute for 15 minutes

Work Capacity - in 2.5mins perform 25 DU then max 155lb FS and 25 DU you must complete all DU - your score is the FS rest 1min x 3

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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.

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