PLEASE REMEMBER TEAM, WE ARE CLOSED THIS COMING WEEKEND TO TEACH ANOTHER GROUP OF BAD ASS COACHES, COMING TO YOU SOON. 

It was only a bit of a bike ride, whats the problem? 

Hands up big and proud...who had to vomit in the lay-by en route home? 
Don't worry, tomorrow is much easier...

CrossFit Cardiff WoD

With 15mins climb the ladder of:
1 - 2 - 3 - 4 - 5
Burpees
TTB
Box Jumps (24/20)

Accessory Program

So you have had a week off. Tomorrow marks the beginning of another 8 week block of squat drills as well as strict pressing rather than pulling. 
Who knows, if you stick to it you may well see some huge benefits through weightlifting as well as gymnastics. 

Squat:
Pre-Assessment:

1. Film your technique while performing your best & slowest air squat. VIDEO
2. Film and attempt to perform either of the pistol (single leg) squat variations demonstrated in the YouTube video (don’t worry if you can’t - this is what we are working towards)

Session: 

1. Goblet squat with kettlebell (ideally 16kg) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent) VIDEO

2. Single leg touchdown progressions - 4 sets x 5 reps on a 20kg plate VIDEO

2.1 After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg) VIDEO
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)