Václav Mráz CrossFit - beginner WOD

Hi, today I have prepared a workout for beginners, where I break down each exercise one by one. I'm highlighting what's good to focus on. During the warm up we went over wallballs, double unders, ktb swings and the popular burpees (English). In the next section we will focus on thruster technique, which is a squat with expression. Then we move on to the trapeze, which gives beginners a lot of trouble. You'll see how to pull-ups, K2Es and TTBs, the important thing with these exercises is learning the so called swing (kipping). Finally, I put together a WOD of these exercises for you to try. I promise to put more life into this next time :)

TRAINING FOR BEGINNERS

warm-up 3 ROUND

30 DU / 90 SU
10x wallball 9/6kg
5x burpees
10x ktb swing 16/12kg

skills I: THRUSTER

light weight 3x 5 reps
then 4x 5 reps 60% (important technique)

skills II: trapeze 10min

- strict pull-up, kipping pull-up
- K2E, TTB

WOD: 5 RFT (5 rounds for time)

15x DU / 45 SU
10x thruster 40/20kg
5x pull-ups (trx pull-up,TTB,K2E)