Crossfit Fife: Press - run pull situp run

Tuesday 18 January 2011

Press - run pull situp run - 17/1/11

1 - Ballistic warmup
2 - K.B drills
3 - Strength - Press -

a)5-5-5
b) 12-9-6 @ 60% 5RM

4) - 800m run
10-20-30
pullups
situps
800m run

do as many deadhang pullups as possible then switch to kips

A.F.A.F.P

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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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