Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
Today's WOD
Tuesday
CrossFit Territory – CrossFit
Warm-up
2 rounds of:
10 kettlebell sumo deadlift high pull
10 Air squat
10 Knee raise
20 Single under
Mobility
Banded hip flexor super stretch – 2 minutes each side
Lower body Stamina
Metcon (AMRAP – Reps)
Lite (Scaled)
3 rounds of 3:1
15 Kettlebell deadlift
15 Air Squats
then Max Effort Knees raise
General (Rx)
3 rounds of 3:1
15 Dumbbell deadlift 20/10kg
15 Wall balls 20/14#
then Max Effort Knees to Elbow
Competitors (Rx+)
3 rounds of 3:1
15 Dumbbell deadlift 22/15kg
15 Wall balls 20/14#
then Max Effort Toes to Bar
Score is total Knee Raise/Knee to Elbow/Toes to Bar
Workout of the day
Metcon (AMRAP – Rounds and Reps)
Lite ( Scaled)
As many rounds as possible in 7 minutes:
6 Air squats
12 Hang Sumo deadlift high pull
24 Single Under
General (Rx)
As many rounds as possible in 7 minutes:
6 Banded Pistol squats (3 each leg – alternating)
12 Sumo deadlift high pull 30/20kg
24 Double Under
Competitors (Rx+)
As many rounds as possible in 7 minutes:
6 Pistol squats (3 each leg – alternating)
12 Sumo deadlift high pull 40/30kg
24 Double Under
This is a quick short workout, go out hard and see how long you can hold on for.
Core Finisher
Metcon (No Measure)
TABATA
Heel taps
Hollow Hold
Tuck ups
Superman Hold
Cool Down
QLT stretch – 1 minute each side
Frog – 2 minutes
Cross Shin – 1 minute each side
Low Dragon – 1 minute each side
