Monthly Archives: October 2011

CrossFit Hove workout of the day 17 October ’11

“Toe gone bad”
     Using the same time principles of fight gone bad, five movements each for a minute, rest a minute and repeat for three rounds, and applied to a scaled upper body movements.
      We specifically programmed this for Kenni, one of our new clients who broke her toe practicing her handstands in her hallway. (I’m a big fan of practicing our gymnastic movements but please be careful)The workout was adapted so that all the movements could be performed from a seated position as to keep stress off the foot.
The workout (each performed and counted per repetition) was:

Dumbbell shoulder press. (seated)
Situp
Pullup (or supine ring row)
Ball slam (seated)
Pressup

This obviously illustrates how the workouts we do can (and are) scalable for the individual.