Crossfit Fife: Push Press and tabata two stroke

Wednesday 12 May 2010

Push Press and tabata two stroke - Wod 11/5/10

Ballistic warmup

Strength - Push Press
1-1-1-1-1

Ring Pressups

5 x max reps
60 sec rest between sets

Work capacity

SDHP 24kg
Burpees

perform 1 tabata interval of SDHP
10 sec rest
perform 1 tabata interval of burpees

16 intervals in total 8 per exercise

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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