Tuesday 21st April
Technique Classes this week are Weightlifting on Thurs & Sat
Warm-up
Metcon (Time)
"3RFT
50x Mountain Climbers (50/leg)
20x Toes to KB
20x Single Leg Deadlift (10 1 side then 10 the other) or 20x Hamstring Curls on a slippy floor or grid roller
Scaled/Silvers:
"3RFT
30x Mountain Climbers (30/leg)
20x Toes to KB / Leg Raises
20x Single Leg Deadlift (10 1 side then 10 the other) or 20x Hamstring Curls on a slippy floor or grid roller
"Once again my delightful CFGers we have interesting a varied fun for you devoid of burpees, I know, I know, you love burpees but we can’t have them for every WOD. There are a few options for you today, weighted, unweighted, slippy and rolling.
This is a movement I know a lot of you are growing to hate as much as the burpee, that’s nice, misery loves company. For these we will get into a plank position. hands under our shoulders, bring the left knee up to the left elbow, return and then repeat for the right. 1 rep is when both legs have performed the movement.
Toes to Kettlebell is really toes to pretty much anything you can put your hands under, be it a kettlebell, a dumbbell, a sandbag, an overweight pug, a medium sized child, a sofa, a bed, your options are wide you just have to use a tiny bit of imagination. If you want to make these harder then bring your knees to your chest first before lifting your butt and straightening your legs.
The SLD is your weighted option for this WOD, this can be done with any source of mass you have to hand, the band, kettlebell, dumbbell, backpack, anything. Keep the rear leg straight, brace your abs are hard as possible and don’t rush the movement, if you don’t stand it all the way back up under control it is a ""NO REP"" and must be performed again, you will do 10 on 1 side and then 10 on the other, this is easier for balance but will also give you a sweet hammie pump. If you are not in posession of weights or are worried about your balance/flexibility then the 20x hamstring curls on the floor is your option. The good news is this is by far the harder exercise, you can do this on slippy floor, with a grid roller or swiss ball, the key is to keep your abs and butt squeezed so that your body moves as one.
This will get very, very burny and you may have to stop and have a little cry, ""There are no gains without pains."" Benjamin Franklin
This is a movement I know a lot of you are growing to hate as much as the burpee, that’s nice, misery loves company. For these we will get into a plank position. hands under our shoulders, bring the left knee up to the left elbow, return and then repeat for the right. 1 rep is when both legs have performed the movement.
Toes to Kettlebell is really toes to pretty much anything you can put your hands under, be it a kettlebell, a dumbbell, a sandbag, an overweight pug, a medium sized child, a sofa, a bed, your options are wide you just have to use a tiny bit of imagination. If you want to make these harder then bring your knees to your chest first before lifting your butt and straightening your legs.
The SLD is your weighted option for this WOD, this can be done with any source of mass you have to hand, the band, kettlebell, dumbbell, backpack, anything. Keep the rear leg straight, brace your abs are hard as possible and don’t rush the movement, if you don’t stand it all the way back up under control it is a ""NO REP"" and must be performed again, you will do 10 on 1 side and then 10 on the other, this is easier for balance but will also give you a sweet hammie pump. If you are not in posession of weights or are worried about your balance/flexibility then the 20x hamstring curls on the floor is your option. The good news is this is by far the harder exercise, you can do this on slippy floor, with a grid roller or swiss ball, the key is to keep your abs and butt squeezed so that your body moves as one.
This will get very, very burny and you may have to stop and have a little cry, ""There are no gains without pains."" Benjamin Franklin
5x Mechanical Bear Crawl 2m forward then 2m backwards
30 seconds Hollow hold on the floor
30 seconds Arch hold on the floor