With each Tuesday, the weekend comes around faster and with each weekend we will see the summer!!! Now you know what the summer brings now don’t you…
moaning about the heat and not the cold! 😉
Let’s get after a savage bit of heavy lifting alongside a cheeky sprint or two!!
CrossFit Cardiff WoD
Front rack walking lunge
10 - 10 - 10 - 10
Suicide sprints
15ft out and back
20ft out and back
25ft out and back
Once the walking lunges are complete, athletes should roll their bars back to the rack, and complete the entire suicide sprint, as written above, once before resting between sets.
Increase load throughout sets, no more than a 20kg increase across all 4.
Specialty
Strict Handstand Push Up
Week 1:
3 sets
5 Strict handstand push-ups
Rest 2 minutes
3 sets
3 Negative deficit handstand push ups
30s L-Sit overhead hold - work up to a heavy weight
1 Length overhead kettlebell carry
3 sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
3 Wall walks
