Order has been restored, in more ways than one!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10 - 10
Back rack walking lunges
20 GHD sit-ups after each set
These sets are heavy and straight
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Heavy day
So there were burpees on Monday, I thought Janet had gone proper mental!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3 - 3
Overhead Squat
Before each round complete 6 wall squats. Slow, steady 3-5 seconds per rep.
Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!
CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean
After a long duration hero workout, what better way to continue the week with some heavy load… none!
Unless of course you are now a newly qualified Hybrid Rockstar! 🤢
Massive congrats to all of you for putting yourselves through over an hour of pure torture, legends!
Squat because it’s the best way to lift HEAVY!! DO IT!
CrossFit Cardiff WoD
7 rounds of:
Within 2 minutes for maximum load:
50 Double unders
1 Snatch
Rest 2 minutes between rounds
Don’t you worry, I am officially over it!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4 - 4
These are heavy, straight sets.
A cheeky little super set to get your abs and ass ready for that beach! Do this a couple of time per week and your butt cheeks are all giving folk whiplash as you walk down the street.
CrossFit Cardiff WoD
For max load:
5 - 4 - 3 - 2 - 1
Deadlift
After each set
20 - 20 - 20 - 20 - 20
GHD Sit ups
What a weekend. Kerri and team AOD put on a show! Savage performances throughout and the team will be holding their heads high, and so they should!
We still have to wait. Monday morning will hopefully show the final leaderboard and some very good news! Everyone keep everything crossed that we can see them qualify for the 2025 CrossFit Games.
If that isn’t stressful enough, have a bit of this…
CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 14 - 14 - 14
For max load
20/18 - 20/18 - 20/18 - 20/18 - 20/18
C2 Bike calorie sprint
The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
A lot of strength, mixed with a cheeky bit of gymnastics, why not!
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
Nearly at the weekend, but before you go into it thinking you are going to have complete control and function of all of your limbs…
Sorry…
CrossFit Cardiff WoD
Back squat
5 - 10 - 5 - 15 - 5 - 20
Increase weight for the set of 5s each time, keep the same load for the rest
Specialty
For quality:
“Grace”
30 Clean and jerks
3 Sets
3 Back squats
3 Seated box jumps
The 13th, unlucky for some but this one is officially pancake day! Meaning that if you are one of the lucky ones (those who kick their own arses at the gym everyday), then a few pancakes won’t really bother you too much!
Therefore, come on in, smash yourselves and go and have a pancake or 10.
CrossFit Cardiff WoD
For 5 straight and heavy sets:
5 Back squats
10 Back rack walking lunges
5 Back squats
Specialty
A: 20:00 Handstand walk practice
B: 3 Sets of:
10 - 20 handstand shoulder taps
10/10 lateral side steps
30s L-sit
Mid-week and time to completely smash those legs of yours… if you haven’t done so already!
Back squats after a shit ton of wall balls (MORE SQUATS), yep and why? The stimulus is entirely different. The function of the squat the same, I get it. But there is a huge difference to having to squat heavy and low reps vs light and high reps. It is more real world.
CrossFit Cardiff WoD
Back squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Heavy and straight
The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!
CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster
Not yet! Don’t do it! It’s still December… and NOT time for lights and trees and bullshit!
Believe it or not, I am not a Scrooge but… all of your trees will be dead by Xmas morning! Your choice! 😉 Below, pictured what Hannah thinks.
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Increase load with each set.
A cheeky bit of strength and a cheeky bit of sprinting!
Start heavy, get heavier. Start fast, stay fast!
CrossFit Cardiff WoD
Strict press
3 - 3 - 3
Build load with each set
3 Rounds each for time:
Run 400m
Rest 3 mins between rounds
Specialty
For 8 rounds, every 1:30 minutes
2 Squat snatch, 2 second pause at the knee
For 5 rounds, every minute
1 Hang squat snatch
3 Sets
6 Push press
6 Wide grip strict pull ups
A little cheeky mid-week leg kicking, just warming you up for a couple of days of torture… you’re going to love it!
CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8
Build load with each set.
Come on in and get your snatch on, because before you know it, it will be so cold it will take you 45 minutes to warm your joints up enough to come anywhere near the lift and it’ll be time to go home!
Who doesn’t love the worlds coolest lift!
CrossFit Cardiff WoD
Snatch
For max load:
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
If possible, add load each set.
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Mid-week and a chance for your lungs to get a little breather! And… they are going to need it. Thursday is judgement day. The day that I am personally a healthy bit afraid of. You are going to have a great time but, just relish in your day today; lifting heavy shit, slapping each others backside and drinking protein shakes!
The pain train is coming!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Split Jerk
Unfortunately for you lot, I was working last weekend but had a bit of downtime and was listening to another trainer lecture the conceptual framework of CrossFit. During my mind drifted to developing workouts as he talked about CrossFit.com examples. Sorry, they are coming your way and are not nice.
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift
These are heavy and straight sets
Specialty
4 Sets:
1 - 1 - 1
Power snatch
Rest 20s between reps and 2 minutes between sets
3 - 3 - 3
Overhead squat
3s pause at the bottom of each rep
Right then, only two more utter thrashings before you are released into a weekend of utter thrashings! Now that the open is over, Mikey B has 3 weeks of pent up anger to dispatch in your general direction.
My prediction is an assault bike and a lot a pain!
You have been warned!
CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 12 - 12 - 12
Strict press
5 - 5 - 5 - 5 - 5
Supersets and straight heavy
Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch
