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Dubai 18.1 ~ Oct 10, 2018

9th October 2018 by Taryn Leave a Comment

SKILL

E2M2M – 4 Rounds

*alternate between a & b for 4 rounds.

a) Kipping practice – Bar Muscle up, Butterfly pull ups, kipping pull ups or strict pull up work

b) Pistols – Single leg squats. 3/leg weighted or 5/leg unweighted

CONDITIONING

Dubai Open 18.1

a) 0-10 mins

60 Double unders

10 Thrusters 50/35kg

60 Double unders

20 Thrusters

60 Double unders

30 Thrusters

b) 10-20 mins

5 RFT

30 Double unders

15 CTB Pull ups

 

Or Scaled to:

a) 0-10 mins

40 Double unders

7 Thrusters 50/35kg

40 Double unders

14 Thrusters

40 Double unders

21 Thrusters

b) 10-20 mins

5 RFT

20 Double unders

10 CTB Pull ups

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• Cardiovascular/Respiratory Endurance:
Sustained bouts of effort ranging from 5km runs to marathon rows
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The aim of most CrossFit workouts is to develops the ability to perform gymnastic and barbell movements efficiently for high number of repetitions
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Plyometrics are incorporated into training along side Olympic lifting which is key to developing power
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Single leg movements and the main lifts help to develop a strong core and stabilizers which help us balance. Along side this we learn gymnastic skills and balance upside down whilst HS walking up and over obstacles
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