WoD - Monday 8th June, 20120

I know you have all spent your sunny Sunday’s just desperate to find out what tomorrow’s workout is. Poised in front of your electronic devices. Either that, or you are still blown away by the technical wizardry of the Saturday morning coaching team. Highlighting folks videos and sharing audio, not to mention our new feature (which by the way I think should be a staple)…”Sass’s Serenade!

But, your long wait is at an end, here you go…

CrossFit Cardiff HomeFit Partner WoD

10 rounds for time (you go, I go):
75 Double unders
20 Burpees

*Solo version = 5 rounds with a 1:1 work to rest

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Your own isobodyweight

Warm up
75 Single unders
5 Walk outs with 3 press ups
50 Single unders
5 Walk outs with 2 press ups
25 Single unders
5 Walk outs with 1 press ups

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 4th June, 2020

Not only did I get 41 sumo deadlift high pulls into this workout, look up and the camera had shit the bed…but it happened twice! Hours later, on account of a shit ton of eccentric bicep loading, my left bicep cramped up to living hell when I rolled over in bed.
Basically…F**K this workout! It’s something wonderful that just keeps on giving!

Top tips, apart from the glaringly obvious…do not do the thing twice…make sure you have a good double under day! Yeah cheers, I was 23 reps into my first set (the first time around) when I tripped, better yet…the second time I tripped on the very first. Great for L-sit holds though.

The SDHP’s are tough, try and get a big set out of the way first and just hang on for the ride after that. It’s all about grip and biceps.

CrossFit Cardiff HomeFit WoD

For time
150 Double unders
75 Sumodeadlift high pull(40/30kg)*
150 Double unders*
*each break 10 seconds L-sit

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Barbell (40/30kg)
1 DB/KB
1 Rucksack

Warm up
Run 800m
Then, 2 rounds of:
40 Single unders (pencil jumps)
20 KB Russian swings (head height)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here