Workout of the day
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Strength
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
Okay so I know I said I had a vile workout yesterday, but I promise you that this is going to be far worse… you are welcome!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
2, 4, 6, 8… etc
Deadlifts (100/70kg)
Burpee box jumps (24/20”)
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 week! Literally none of you are going to be wanting in this place to smash yourselves, but if you do… NO COMPLAINING about the heat. The big fella can take it away again as fast as it came!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 reps of:
GHD sit ups
25 - 20 - 15 - 10 - 5
Handstand press ups
It might be that after over 14 years of writing these blogs I may have finally run out of things to say.
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Heavy straight sets
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 20s on 10s off x 10:
Hollow hold
Just in case your arms aren’t hanging off, here you go;..
CrossFit Cardiff WoD
Increasing load each set:
9 - 9 - 9 Strict press
6 - 6 - 6 Push press
3 - 3 - 3 Push Jerk
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then..
3 rounds, every 90 seconds:
Clean, hang clean, push press + jerk (50%)
Back squat
Build to a heavy 10 rep for the day
Mid-week and over the hill, you are headed violently towards the weekend safe in the knowledge that the Welsh rugby team are entirely safe from receiving a complete battering from anyone.
CrossFit Cardiff WoD
Front squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight sets, every 3 minutes
I bet you didn’t think it would be so hard to put the other foot forward in a split snatch hey?! But then maybe you know there was such a thing as a split snatch!
Don’t worry, tomorrow will be heavy but and leggy, but at least they will both be in a straight line.
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Back squats
Specialty
Pull ups:
Every minute on the minute for 12 minutes
10 - 20% of 5 minute test
5 Sets
5 Strict chest to bar pull-ups
3 Sets
10 Barbell supine row
10/10 Arnold press
Every minute on the minute for 6 minutes
1. 30s Straight arm GHD
2. 30s GHD hollow hold
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
Back into the week and going. You’ll have all forgotten about your 1000 step up DOMs and any hang overs! Unless of course you spent Sunday afternoon drinking nothing but wine!
Legends!
CrossFit Cardiff WoD
Thruster:
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Each set for max load
Specialty
Every minute, on the minute, for 12 minutes:
10 - 20% of 5 minute test
3 Sets
2 Weighted pull ups
Rest 30s
10 Pull-ups
Rest 30s
8 Tempo dumbbell strict press (3s negative)
Rest 2:00
Every minute, on the minute, for 4 minutes:
20s Narrow grip push ups
5 Sets
5 - 10 Strict toes to bar
Rest 60s
Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!
CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set
After tomorrow’s workout I promise you are going to wish that the gym was closed for a week! Just remember…chestnuts.
CrossFit Cardiff WoD
5 Rounds for max load:
12 - 6 - 12
Front Rack Walking Lunge
Front Squat
Front Rack Walking Lunge
Hump day! That’s all i’ve got, I have a motorbike to ride sorry. Not many days are left!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Back rack walking lunge
5 - 5 - 5 - 5 - 5
Deadlift
Super sets and straight sets
The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!
CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds
Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee
6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set
The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!
Glutes first though!
CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8
Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip
10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set
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
Happy Birthday Mum! I hope you bring some summer sunshine with your additional year on the planet!
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
15/12 Assault bike calories
9 Bar muscle ups
6 Snatches (70/50kg)
Mid-week and following a complete thrashing, let’s be honest. Potentially anyway.
Luckily tomorrow you will all be dry at least, battered legs again but they need to be strong so we’re all good. Summer’s coming after all, and this time it really is!
CrossFit Cardiff WoD
For straight sets:
5 - 5 - 5 - 5 - 5
Back squats
