Cleans and Squat Cleans
5min: 25m Shuttle Sprints for total distance
AMRAP 5 min:
10 Box Jumps
Stretch and Mobilise
Warm Up & Skill:
Double Under Technique
1/2 Cindy (10 Min AMRAP):
In honour of the two-times Fittest Woman on Earth Annie Thorisdottir being in South Africa for the Big 5 Showdown this weekend…
Double unders & Sit-Ups
Stretch and enjoy the weekend!
A reminder that there will be no class on Saturday due to the Big 5 Showdown, if you can, come down to Cresta Mall to support the athletes and see some of the very best international athletes in action.
Back Squat 5-5-3-3-3
3 Rounds for time:
25m Walking Lunges
A: Over-the-bar burpees / front rack walking lunges / 30kg/50kg
B: Burpees / walking lunges / 20kg/40kg
C: Over-the-bar burpees / overhead walking lunges / 40kg/60kg
Strict Press 5-5-5-5-5
12 Min AMRAP:
10 Box Jumps
20 Double Unders
Front Squat 5-5-5-5-5
7 Rounds for Time:
7 Toes to Bar
7 Power Cleans
A longer warm-up than usual, as I’ll be expecting a maximal effort from you. At least 20 minutes, getting the shoulders and hips warmed up, also getting the heart rate up for what awaits you…
Thrusters and Pull-Ups
Rest 10 minutes
Skills & Technique
Handstand Work: handstand hold, handstand walk, handstand push-ups
If you have never done CrossFit before, and would like to try it out and learn the basics, there will be a session for beginners at 19:00 from Monday, 19 August to Wednesday, 21 August. It is recommended that beginners attend all three sessions, after which they can join in with the scheduled classes.
Please contact us if you would like to attend and have not yet signed up for this class.
We are happy to announce that Red X CrossFit is opening on Monday, 19 August 2013! If you are interested in joining, please pop in at the new gym on Wednesday or Thursday this week between 5pm-7pm, or Saturday morning from 9am-10am to book your sessions or for more information.
At Red X CrossFit, everybody trains together and nobody gets left behind.
Every workout will cater for beginner, intermediate and advanced. Each member will choose the version of the workout they want to complete.
A (Alpha): Your traditional prescribed or Rx workout
B (Bravo): Scaled version
C (Competitive Charlie): Hulk-like WODs for those who want to go above and beyond, having shown perfect movement standards during the Alpha WOD.
Every workout will challenge the athlete and different energy systems.
Variety is the name of the game! You can expect to be pushed beyond your comfort zone with the use of tyres, sleds, battle ropes, climbing ropes, rings, kettlebells, medicine balls, plyometrics and many more. Routine is the enemy!
If you feel you would like to do additional work, this can be discussed with the coach.
In all your workouts, remember the goal:
This website is under construction. CrossFit Red X is launching soon in Menlyn, Pretoria.