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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!
Sumo Deadlift and Step Back unge (4×8) Super set 4×8 Sumo Deadlift 4×8 Step Back Lunge Metcon 5 RFT 11 Thrusters 43/30 7 Burpee Box Jumps 24/20
Metcon Team of 2 10 Min Max Distance 500m Row/ski Relay 10 Min Amrap (You Go I Go) 25 Air Squats 12 Burpees 10 Min max Distance 18/15/12 Cal bike/Row Relay
clean + jerk complex (1×3) 1 Clean, 1 Front Squat, 1 Jerk For Max Load Metcon 21-15-9 Power Clean 52.5/35 Wall Balls On 8 Minutes 21-15-9 Power Clean 43/30 Wall Balls
Handstand Push Ups (8×30%) 8 Minute Emom 30% of max or progressions Metcon 4×3 Minute Window 400m Run Max effort CTB Rest 1 Minute between sets
Back Squat (5×3) Metcon 15 Minute Amrap 20 Sit Ups 20 OH Plate Lunge 50 double Unders
Shoulder Press (3RM) Metcon 15.5ish 27-21-15-9 Cal Row/Bike Thrusters 43/30
Toes-To-Bar (1x Max Effort ) Rest 3 Minutes Toes to bar (8×30%) 8 Min Emom 30% of max effort or progressions Metcon For Time 42-30-18 DB Sntach 200 M run
Back Squat (5×4) Metcon 3 RFT 5 Bar Muscle Ups 10 Deadlift 102/70 20 Box Jumps