Mid-week and over the hill. Unfortunately your legs might not feel like they agree.
CrossFit Cardiff WoD
5 Sets:
10 Back rack walking lunges
20s Echo bike sprint
These are supersets and are for max load and calories.
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Sprints
You might not like this, especially you Janet, but… at least it doesn’t have burpees in it. Because, it could always have burpees in it
CrossFit Cardiff WoD
On a rower, and each for time:
1000m - 750m - 500m - 250m
Rest 4 - 3 - 2 minutes between rounds
Mid week and over the hump! Nearly.
I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.
You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…
CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
Pinch, punch… you lovely mother f*%kers!!!
January is out of the way and you know what that means… the summer is coming!! Time to get those glutes in shape. LOOK OUT!
CrossFit Cardiff WoD
Back rack walking lunges
14 - 14 - 14 - 14 - 14
Calorie row
16/14 - 16/14 - 16/14 - 16/14 - 16/14
These are supersets with ascending load and calorie sprints
Specialty
For 6 rounds, every 2 minutes:
1 snatch pull + snatch
3 Sets
5 Behind the neck push press
30/30s Copenhagen plank
HUMP DAY! Once you have done this you are officially headed downhill. Not a bad place to be! The only issue is that there might be a couple of bumps before you hit the weekend. This workout being one of them…
A repeat of something pretty nasty, if you remember it!
CrossFit Cardiff WoD
4 Rounds of, within a 3 minute window:
20/17 Calorie row
8 Burpees over rower
Max wall balls*
Rest 3min after each round
*4 burpee for every break
These will be short and sweet, for the rest of the week. I am kind of sorry, but also am not, you know what they say…you can’t polish a…ass bike sprint!
CrossFit Cardiff WoD
Each for time:
30/25 Calorie assault bike
Rest 6 minutes
25/20 Calorie assault bike
Rest 4 minutes
20/15 Calorie assault bike
Rest 2 minutes
15/10 Calorie assault bike
Rest 2 minutes
20/15 Calorie assault bike
Rest 4 minutes
25/20 Calorie assault bike
Rest 6 minutes
30/25 Calorie assault bike
Individual times up to the board please legends…
Anyone else looking like a complete idiot when walking around? Suddenly, your pins just give up on you, maybe due to an unsuspecting curb, ditch, uneven ground or just because they just said NOPE!!
just me, never mind.
You all have faces which are extremely pleasing to the eye, and as well as what I have just mentioned above,, this is the other reason why in today’s workout I strong encourage the use of the hands!
CrossFit Cardiff WoD
3 Rounds, each for time:
25/20 Calorie Assault Bike
20 Box Over Jumps (24/20” Hands are allowed)
15 Burpees
Rest 4mins between rounds
Record times for each round and get them up on the whiteboard…
Now either you lot are cherry picking a strength day, or you’re taking full advantage of the fact that the weatherman is completely full of shit!
Clearly you now officially hate building strong legs and so I can offer ample reassurance that the back squats are only lasting for one more week, and next week we have an added twist.
Following that, normality will be resumed and therefore rather than making you do boring back squats weekly I am more than happy to program multiple variations of vomit inducing assault bike sprints! Which, you all obviously love far more!
Now then, enough of the sarcasm, here’s to Wednesday…
CrossFit Cardiff Team WoD
Teams of 3 complete as many rounds and reps as possible within 30 minutes of:
50/35 Cal Assault Bike
150 Double Unders
3 Rope Climbs
This round can be split as required, one athlete to be working at any one time.
Please record inventive team names and kick arse scores to the whiteboard…
