Today I decided to do 16.3, for those of you who don't know this is the lad test test in a string of workouts for the Crossfit open. CrossFit Games then proceeds to the open regionals for those who qualify then off to Carson for the actual games.
Now CrossFit is a training programme which builds strength and conditioning through a variety of different workouts. In these workouts many aspects of fitness are covered from gymnastics, to weightlifting and as far as a triathlon based workouts at the games. Games you may ask? This is run every year in Carson where all the top CrossFit athletes from around the world take on events over three days to determine the fitness man and women on earth. Prior to this there are regionals and a open so anyone has the opportunity of going. Some of the professional athletes such as Rich Froning, Dan Bailey and Stacie Tovar who are ones that I personally support are in ridiculous shape and could step on stage with professional bodybuilders and wouldn't look out of place. Now with the rise of CrossFit so has the criticism of the sport, mainly because its all about doing things as quick as possible, with form sometimes leaving a little to be desired. Kipping Pull ups is an aspect which has got the most grief due to the swinging phase of the movement, as oppose to just pulling straight up, with many other exercises being adopted with a variation for Crossfit. Check these out online, some of them can be very useful, all down the individual on preferences.
CrossFit I occasionally include in my programme as either a cardio based workout or something strength related just to mix my workouts up. Now today workout Being 16.3 (as it's the 16th CrossFit games) was quite advanced with snatches and muscles ups but below are a few you could try if you're just starting out.
Jacks cardio burner!!
400m Row
15 Box Jumps
Now CrossFit is a training programme which builds strength and conditioning through a variety of different workouts. In these workouts many aspects of fitness are covered from gymnastics, to weightlifting and as far as a triathlon based workouts at the games. Games you may ask? This is run every year in Carson where all the top CrossFit athletes from around the world take on events over three days to determine the fitness man and women on earth. Prior to this there are regionals and a open so anyone has the opportunity of going. Some of the professional athletes such as Rich Froning, Dan Bailey and Stacie Tovar who are ones that I personally support are in ridiculous shape and could step on stage with professional bodybuilders and wouldn't look out of place. Now with the rise of CrossFit so has the criticism of the sport, mainly because its all about doing things as quick as possible, with form sometimes leaving a little to be desired. Kipping Pull ups is an aspect which has got the most grief due to the swinging phase of the movement, as oppose to just pulling straight up, with many other exercises being adopted with a variation for Crossfit. Check these out online, some of them can be very useful, all down the individual on preferences.
CrossFit I occasionally include in my programme as either a cardio based workout or something strength related just to mix my workouts up. Now today workout Being 16.3 (as it's the 16th CrossFit games) was quite advanced with snatches and muscles ups but below are a few you could try if you're just starting out.
Jacks cardio burner!!
400m Row
15 Box Jumps
12 burpees
8 clean and press (half of BW on bar)
8 clean and press (half of BW on bar)
5 rounds in the shortest time possible.
Murph - As quickly as possible.
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Fran - Quickly as possible.
Thrusters (Front squats to push press)
Pull ups
Rounds of 21,15,9.
Give these a go and post you times in the comments below.
Jack
Murph - As quickly as possible.
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Fran - Quickly as possible.
Thrusters (Front squats to push press)
Pull ups
Rounds of 21,15,9.
Give these a go and post you times in the comments below.
Jack
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