WoD - Wednesday 6th March, 2019

Some housekeeping information for you all. I am sorry to say but I have to cancel the Metcon class this coming Friday. You only have Ashwell to blame for this. As, he is busy sun dodging in the French Alps, with his alien head looking googles on, surely covered in the gear, but with literally no idea! All we can hope is that he returns with a ridiculous looking suntan mark on his ginger mush!

Just to recap: Friday 8th March, METCON CLASS CANCELLED

Anyway, back to the fun. Now, I was listening to a few of you speaking to each other last week, and was utterly disgusted, therefore…you’re welcome…

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thruster (40/30kg)
Pull Ups

An iconic workout and our classic benchmark, BE SURE you know your time for this, write it on the board…

WoD - Thursday 7th September 2017

My hands are up, sorry morning crew!! The part B turned out to be too long, with such a drop in intensity, that I made the decision to shorten the AMRAP to 8mins. And guess what...it hurt a lot!! 

Apologies you ninjas, but even after 10 years of programming CrossFit WoDs, I still get things wrong. Always learning! 

CrossFit Cardiff WoD
3 Rounds for time:
10 Thrusters (60/40kg)
7 Bar Muscle Ups
Run 200m

Accessory Program
4 x 5 eccentric ring rows - horizontal for added difficulty (1s/5s down)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg stays down
10 Narrow Stance air squats
Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg pointing up
10 Narrow Stance air squats
Superset between Set 3 and 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats
Superset following Set 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats

2 Rounds not for time, but for form of:

10 Kip swings, 5 kips
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
5 GHD Back Extensions
10 Wall Squats (5-1-0). This is tempo, down - static hold bottom - up
5 GHD Back Extensions
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
10 Kip swings, 5 kips
Rest as needed between rounds, ensuring that quality of movement can be maintained