Crossfit Fife: Dont we do crunches??

Wednesday 3 November 2010

Dont we do crunches?? - 3/11/10

Ballistic warmup

part 1 - Burgener warmup (snatch)

Part 2 - 21 Power Snatch
42 ring dips
50 4count flutter kicks

15 power snatch
30 ring dips
50 wall ball situps

9 power snatch
18 ring dips
50 situps

A.F.A.F.P

power snatch @ 95lb rxd

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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