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Dundee’s first CrossFit box!
What is CrossFit? - start by watching the video below
If the video hasn't fully answered your queries, read this:
We are Dundee’s premier strength and conditioning facility. At FFD CrossFit, we believe that training should prepare you for any of the challenges that life could throw at you, the unknown and the unknowable. We do this by offering a broadly inclusive program, tailored to meet the needs of every individual who walks through our door. This means we can help you regardless of whether you want to play professional sport or play with your kids at the weekend!
Handstand Development (1) 4 Rounds Not for Time 30s Handstand hold/ Shoulder taps/ Walk accumulate 30s hollow hold accumutale 40 second arch hold Metcon 20 Minute Emom 1- 4 Turkish Get ups 2- 5 Man Makers 3- 30 Russian Twists 4- Amrap Bar Muscle Ups 5- Rest
Back Squat (12-12-10-10) Metcon 18 Minute Amrap 8 SDHP 40/30 10 Box Jumps 30/24 12 HR Push Ups
Pendlay Row (4×12) Metcon 8RFT 12 DB STOH 22.5/15 15 Sit Ups 200m Run
Hang Power Snatch (3 rm) Metcon For Time 100 Double unders 50 Wall Balls 9/6 80 Double unders 40 Wall Balls 60 Double unders 30 Wall Balls 40 Double unders 20 Wall Balls 20 Double unders 10 Wall Balls
Metcon In Pairs 10 sets (5 sets of Nate Each) Partner 1 – 2 Rounds of Nate 2 Muscle ups 4 HSPU 8 KB Swings 32/24 Partner 2 – AMRAP Cals till Partner 1 is finished
Ring Development (4×10) 4×10 Ring Pull Ups/ Ring Rows False Grip is possible ring/box Dips Metcon 20 Minute Amrap Team of 3 20 Synchro Down ups 25 Synchro KB Swings 32/24/20 25 Front Squats 70/50
Deadlift (4-4-4-2-2-2) Metcon 15 Minute Emom 1- 7 Devils Press 15/10 2- 8 Box Jumps 36/30 3- 16/12 Cal Bike/ski 4- Amrap HSPU 5- Rest
Metcon 3 Minute Window 30/25 Amrap Burpee over Rower 3 Minute Window 400m Run Amrap Power Lunge 3 Minute Window 25/20 Cal Bike Amrap Doule Unders Rest 2 Minutes Between rounds Twice through