Happy Monday campers, welcome to another week of Iso. I hope you all had epic weekends, hopefully without raising your blood alcohol levels too highly!
Today we have a couple of pieces along with the daily workout for you guys to get your teeth stuck into.
First of all, a dumbbell/kettlebell flow. Look out for a video demo, posted on social media later tonight but the goal is simple…
I am old, it is cold. I want to warm up well for workouts, practice positions and have a goal. So, I picked up a 16kg kettlebell and set a timer for 10mins. The rules were, try not to stop moving, try not to put the thing down. Since (literally 3 days ago) it had evolved and I thought I would offer it to you.
Kettlebell/Dumbbell Flow
10 minutes is the target time. Rest as you want, the goal for the end of lockdown is that you are able to complete the full 10 minutes
If you have differing loads then start with the light and switch as you develop. For example move for 9mins with a 12kg kettlebell and then for 1min with a 16. If you have only one, then approach like an interval. 2mins on 1 off. Do that for a week and then increase the work time.
During the 10 minutes, anything goes. Swings, cleans, presses, jerks, lunges, Turkish get ups, sit up get ups, front, back and overhead squats, thrusters and snatches. Just keep moving and get creative.
Stay slow and smooth but try not to stop moving.
Strength focus
I will be putting out a bi-weekly strength focus each Monday. Two session which can be done at any point throughout the week, considering equipment restrictions.
The focus will be time under tension with lower loading. There is no need to put as much weight as possible on and just get through it quickly. Hold yourselves accountable to the length of time stated per movement so that you are able to develop intrinsic strength and stress the muscle for longer.
The focal point is technique with load.
CrossFit Cardiff WoD
10 rounds for time:
10 Burpees
30 Double unders*
*star jumps
Strength Program
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative
2. Bent over row - 3x10 w/ 5s negative
Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative
Get times, videos and whatever elses up to the socials please…
