Václav Mráz CrossFit - training demonstration

Hi, I have prepared for you a sample of my training. I always start with dynamic stretching to stretch all the joints and warm up the muscles. I save the static stretching for the end of the workout. The workout is strength and gymnastics oriented. In the strength part, I do a complex (clean+hang.sq.clean+fs) where I slowly get to a weight 70-80% of my max for repositioning and go 5 rounds of 3 reps with that weight.

The third part was gymnastics, it's my weakness, especially MU (muscle up) and HSPU (handstand push up) which I need to improve a lot. I did it EMOM style - every minute on the minute. Every minute I have to master a given exercise and a given repetition. I rest the rest of the minute, next minute, next round.

In the last part, I did the WOD - Workout of the Day. It's an intense workout that can have multiple types. In our case we measure time, with proper technique I have to complete the WOD in the best possible time. This system allows us to measure our progress. Where our result, we can compare with the result of the same WOD in a few months. This is done by using so-called benchmark WODs, which are referred to by female names (e.g. Fran, Cindy, Helen).

Through the results (time or number of reps), any exerciser can measure their progress or compare themselves to millions of other exercisers around the world. In my workout, I rode this WOD:

21-15-9 FOR TIME

front squat 60kg / toes to bar / burpee over the bar

My resultant time is 7:10, feel free to try and send us your result.

In the next episode you can look forward to CFCB Team, where we will show you a team training from our preparation for CzechBeast Team Madness. Where we must first qualify and film two qualifying WODs by March 6, 2016.

WOD 1

• 21-15-9 synchro deadlifts 220/170k
• 42-30-18 box jump overs 70/60cm

WOD 2

• 2A team Grace - 30 x time pitch. Weight men 60/ women 40kg + in the rest of the time 10 minutes
• 2B - max effort ring muscle-ups.