Monthly Archives: December 2015

CrossFit Hove workout of the day 21December 15

Warm up, mobility and strength work

30 seconds work, 30 seconds rest of kettlebell swings and burpees. The workout worked that each movement was performed for the time duration followed by 30 seconds rest, the other movement was then performed. The workout was scored by the lowest number of the movement performed, the aim was to keep the initial number performed throughout .

Christmas wod

Our usual gymnastics and Olympic weightlifting classes were replaced with a Christmas workout. It utilised a reverse ladder, so the reps of one increase whilst the other decreases.

1 cluster

12 burpees

2 clusters

11 burpees

this continued until 1 burpee and 12 clusters were completed. ( a cluster is a thruster, a front squat into overhead press, with the addition of each one being pulled from the floor)