Workout of the day
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Weightlifting
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Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
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Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!
With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!
CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)
Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold
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Nothing but fitness…
CrossFit Cardiff WoD
For Time:
Run
800 - 400 - 200
21 - 15 - 9
Ground to overhead (60/40kg)
Specialty
Snatch balance
3 - 3 - 3
Hip snatch + 2s pause in receiving position
2 - 2 - 2
Overhead squat
5 - 5 - 5
Dumbbell Bench press
10 - 10 - 10
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Mid week and a small confession, I posted Tuesday’s workout on Monday and Monday’s workout on Tuesday. Not that it actually really mattered and actually got a worser evil out of the way sooner.
Really then… you are welcome!
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12
Ascending load
Following each set: max ring muscle ups
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Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait!
Until then, we’d best stay inside and lift heavy barbells…
CrossFit Cardiff WoD
Each set for max load:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Clean & jerk *
*unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat!
Specialty
3 Minutes max chest to bar
3 Sets
5 Elevated ring rows
5 Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
Every minute on the minute, for 8 minutes
10 - 15s L-sit
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Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off.
CrossFit Cardiff WoD
‘Big Chief’
Within 3 minutes complete as many rounds and reps as possible of:
2 Power snatch (60/40kg)
4 Press ups
6 Pistol squats
Rest 1 min
Repeat for 5 rounds
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You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
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Even with two back to back 4 day weeks, Janet arrived at the gym this morning moaning about the workout. I mean I am actually amazed that she showed up at all and as I was able to turf her out of the gym for an 800m it was a win win for all involved!
CrossFit Cardiff WoD
Within 10 minutes complete: 3 rep max strict press
Within 10 minutes complete: 2 rep max push jerk
Within 10 minutes complete: 1 rep max split jerk
Specialty
8 Sets
3 Hang power cleans
3 High box jumps
5 Sets
10 Bench press
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Welcome to the first bank holiday of the year, I think?
Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!
But before all of those, come and suffer first!
CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg
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Mid-week already, actually passed mid-week as this Friday is OFF for most. Meaning you may as well not bother going into the office tomorrow. WIN WIN!
CrossFit Cardiff WoD
4 Rounds for time:
10 Deadlifts (120/90kg)
20 Handstand press ups
50 Double unders
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Who doesn’t like to sprint on the bike before cracking a shit ton of heavy squat snatches??
The same person who isn’t a fan of a longer duration, midline and shin mashing workout??
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
500m Row
20 GHD sit ups
8 Burpee box jump overs (30/24”)
Specialty
5 Sets
‘x’ Pull ups/butterfly pull ups
3 Sets
2 Pull up negatives
15 Inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
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My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go
Push press
5 - 4 - 3 - 2 - 1
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Tonight is the night. 24.3 is out and I honestly can’t see how there won’t be a squat and a pull up involved. How is up to a very evil man, and it will likely be something very clever that you couldn’t possibly think of and hurt more than you could possibly think of.
I shall pray for us all!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
6 Hang squat snatch (70/50kg)
200m Run
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Touch and go
Strict press
5 - 4 - 3 - 2 - 1
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Hell of a job from you all throughout Friday and 24.2. We saw all fast paced amazing scores, unbelievable resolve and a shit ton of community spirit. It’s what the open is all about.
Love it!
With only one week left… we’re bound to get thrusters and pull ups. So why not practice one of them…
CrossFit Cardiff WoD
For max weight:
Thruster
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
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Last week we steered clear of a heavy load due a little bit to being governed by programmed around 24.1 and hoping that we don’t ruin folk with crippling DOMs in the build up.
This week we have manned up and forgotten all that rubbish! 😉…
CrossFit Cardiff WoD
A: Within 10 minutes, establish a 1 RM snatch
Rest 5 minutes
B: For time:
Run 800m
3 Snatch
Run 600m
2 Snatch
Run 400m
1 Snatch
Snatch load is 90% of part A
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)
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SIGN UP FOR THE OPEN… DO IT!!! COME ON!!!
I mean I have and I am the most injured I have every been at this stage of the season. Enrique has signed up and is ready to kick all of your arses! Get amongst it!
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs
*out and back 25ft = 1. A burpee must be performed with each change direction.
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Don’t you worry, not every open workout hurts as much as that… ish!
Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though.
CrossFit Cardiff WoD
For time:
75/65 Calorie row
50 Handstand push ups
25/20 Calorie row
Specialty
3 Minutes max pull ups
For 5 minutes, very minute on the minute:
10 - 20s chin over bar hold
3 Sets
3 Pull up negatives (5 second descent)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
15 Strict banded pull ups (unbroken)
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This is it, the weekend is upon us! It’s been a hard week, your shoulders must be ready for a break! The only workout they should be doing is repeatedly lifting that drink to your mouth!! Enjoy!
CrossFit Cardiff WoD
4 rounds for time of:
80 Double unders
40 Ab-mat sit-ups
20 Back squats (70/50)
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March is coming, mental! The Daf’s are out and spring is upon us… how fricking cool! Saying that, what’s the bet that we get minus temperatures and snow in March?!
CrossFit Cardiff WoD
Within 1min complete:
12/10 Assault bike calories
Max rep shoulder to overhead (80/60kg)
Rest 1 minute.
Continue until 50 reps are completed
Specialty
3 x 3 Seated box jumps
15 minutes to work up to a heavy:
Clean + hang clean
3 x 10 Clean grip, hook grip deadlifts
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Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby.
Enjoy and return next week charged and ready to go!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
200m Run
9 Bar muscle ups
1 Squat snatch (80/60 kg)
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