Workout of the day
Viewing entries tagged
Test
4 minutes and 37 seconds, with a change of an ASSAULT BIKE half way through a round AND breaking a set of 9 thrusters up into two sets!
I do fucking love you Tom, I really do but… what the hell were you doing?
Anyway, back to the obvious…
CrossFit Cardiff WoD
Gwen
15 - 12 - 9
Clean and jerks
These are touch and go reps, for maximum load (same load to be used throughout)
No re-grip, no pause, no dumping (expect for the last rep).
Rest as needed between sets.
That super special, I’m in the CrossFit Games Open Friday feeling! Sucks doesn’t it! 😉
Still, in no time you will be done and dusted, two thirds of your way through and sipping hot coffee somewhere cool and prepping to watch Wales come one step closer to that prestigious award… 🪵🥄
Have an amazing weekend!!
CrossFit Cardiff WoD
Split Jerks:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Well following that bang and actually starting the week running, we will slow the pace down and bump the weight RIGHT up for a cheeky heavy day!
Remember your numbers and record your loads. If you know them pre-lockdown then get any PBs written up to the whiteboard in red please.
Lift some heavy tin, drink protein shakes and slap each other on the arse…it’s a heavy day!
CrossFit Cardiff WoD
Within 30 minutes:
Build to a 4RM front squat
Specialty
Snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
You guys should all know by now that the gym is closed this weekend for a CrossFit L1.
But, something cool for you all, yoga at The Yoga Hub. 10:30am and free of charge to you, Liv will be kicking your butts in the super cool venue. Have a gander at the website, linked below and give them a follow on social media…
The Yoga Hub
Friday the 13th, lucky for some but for others it means setting some kick arse times on another disgusting test of fitness, one that in time to come will fall like a has been case of Coronavirus…all before the £160 worth of alcohol gel has been used up!
The last of the week, get in and get it done…hard…
CrossFit Cardiff WoD
Day Five
For time:
7 - 6 - 5 - 4 - 3 - 2 - 1
25 - 20 - 15 - 10 - 5
70 - 60 - 50 - 40 - 30 - 20 - 10
Ring muscle ups
Alternating pistols
Double unders
Who can go unbroken on everything? Hang on for dear life to this high skill mofo and get those suckers up to the board…
Metcon
5 rounds for time:
2 Lengths dumbbell walking lunges (2x50/35lb)
20 Alternating hang clean and jerk
Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!
Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!
CrossFit Cardiff WoD
Day Four
“Diane”
For time:
21 - 15 - 9
Deadlifts (225/155lbs)
Handstand push ups
You know what to do, and in what colour! See below for a spot of history…
If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!
Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar
Rounds and reps up please…
Test week continues, we go from skill and muscular endurance to skill and strength.
Lift some heavy tin, get your scores up to the whiteboard (in red if you PB) and make sure record them for your own knowledge. Soon enough they will be re-tested.
CrossFit Cardiff WoD
Day Two
Establish a 1 Rep Max:
Squat Clean
Scores up on the board please, PBs in red…
METCON
5 rounds:
In 2 mins -
25/17 Calorie assault bike
Max burpees
