Crossfit Fife: Bronze 24/8/12

Thursday, 23 August 2012

Bronze 24/8/12

Bronze ROM A) 400m Stretch B) Work Capacity: Complete the following for time… Run 800m 21x pull up 21x thruster (95#/65#) Run 400m 15x pull up 15x thruster (95#/65#) Run 200m 9x pull up 9x thruster (95#/65#) C) Durability: 100x flutter kicks, 100x arm haulers Hip Mobility Drill. Time dep on reps for this section Cheers Mark

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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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