WoD - Tuesday 22nd August 2017

Who likes wall balls?? That was about as nasty as I thought it was going to be! 

Remember, in your messy states, that there is a CrossFit Level 1 at the gym this weekend. Therefore the gym will be closed. However, Hannah will be leading a session at Roath Park with some evil dumbbells, you'll love it! 
The good news about it though, is that as soon as you're done you can recover fast with Joe's ice cream! 

The WoD will start at 11am, meet by the wreck/library/park...just look for a group of handsome f**ckers loitering about soon to dominate some fitness. 

Back to tomorrow. It's awesome to see so many of you getting stuck into the accessory program; oh and by the way, in case you hadn't guessed...it's hard! Tomorrow starts week 2. Don't be afraid to scale back to week one. 

LASTLY, THIS COMING MONDAY (BANK HOLIDAY) THE GYM WILL BE OPEN FROM 12 - 2pm. NO CLASS, JUST OPEN GYM.

CrossFit Cardiff WoD

Front Rack Walking Lunge
14 - 14 - 14 - 14

Go as heavy as good technique will allow. 

Accessory Program - Week 2
3 x 5 eccentric pull ups (1 second up/7 HONEST down - use band if required)

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 2 and 3:
12 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
1 minute heavy KB hold - hug in front, do NOT lean back

2 Rounds not for time, but for form of:
5 Kip swings plus 1 kip (big focus on lats pulling)
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. IT IS SUPPOSED TO BUUUUURN.
8 GHD eccentric Hip extensions (8 seconds down/fast as possible up - to a controlled and correct superman position) 
5 Kip swings plus 1 kip - like a kip swing sandwich

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