CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
COACHES CHOICE MOBILITY, then
“CINDY”
As many rounds as possible in 20 mins of:
Pull Ups, 5 reps
Push Ups, 10 reps
Squats, 15 reps
Post rounds to comments
FINISHER
25kg Sandbag Carry, 800m
Post time to comments
KETTLEBELL CROSSFIT WOD
SKILL
Turkish get Up
3 x 3/3
WOD
As many rounds as possible in 15 mins of:
24kg Kettlebell Snatch – Right, 5 reps
24kg Turkish Get Up – Right, 1 rep
24kg Kettlebell Snatch – Left, 5 reps
Turkish Get Up – Left, 1 rep
Post rounds to comments
“CINDY”
As many rounds as possible in 20 mins of:
Pull Ups, 5 reps
Push Ups, 10 reps
Squats, 15 reps
As Rxd: 24 + 5 + 10 (Pb)
And then a leisurely 800m stroll with 25kg on your back
Nice work Jase!
Seriously JR, are you part beast?
“CINDY”
As many rounds as possible in 20 mins of:
Pull Ups, 5 reps
Push Ups, 10 reps
Squats, 15 reps
As Rxd: 17 + 1 (Pb)
yeh i know, not much comparing to the above animal !
A PB is a PB is a PB…hear me talkin’ Battman?