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
CELL WOD
COACHES CHOICE MOBILITY then,
3 rounds for time of:
25kg Sandbag Get Up, 10 reps
20lb Wall Ball, 10 reps
Run 400m
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KETTLEBELL CROSSFIT WOD
STRENGTH
Squat Ladder 4 x 1-3
(1 rep, 2 reps, 3 reps)
WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5
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hahahahahhahahahahah!!! AWESOME!!!!
Still feel that now you’ve done it ???
Turns out thinking at 6am really is beyond me. 8 bones in the wrist Jase.
Sorry
With all the love I have for Mitch, this morning I didn’t like him so much after he subjected us to a mobility exercise that nearly had me vomitting in the pain cave!!! It was all kinds of hurt! Not nice Mitch, not nice
WOD:
8kg KB Turkish Get ups, 10 reps (5R + 5L)
6kg Ball Slams to 12″ box, 20 reps
400m row
Time = 15:35min
I was super inspired by the ladies doing their CFT’s this morning! Awesome job Catherine and Meg
Loved witnessing your PBs