CrossFit CBD


Work out of the day

Rooftop of Dreams

Back for more?
Member Booking

Tuesday 15th April

Remember this weekend is Easter Weekend. There are some changes to our usual timetable. In place of the normal classes are:

Good Friday: 1 class @ 10am

Easter Saturday: 2 classes @ 8am, 9am

Easter Monday: Closed, rest up for a big week!

Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in.

A): Double Kettlebell Front Rack Lunges, 3 x 20 (10 reps each leg)


Form tips:

– Make sure to safely clean the kb’s up to the shoulders, you then place each kb on either arm/shoulder region. Your elbows should be as high as possible throughout.

– Much like the barbell version of this move, keep your midline in check & braced.

– Keep your stance somewhere between hip width & shoulder width apart. Don’t stay too narrow.

– When you plant the front foot don’t overshoot the knee forwards Your front shin should remain vertical at all times .

– The rear knee must touch the ground on each rep.

– It is a static lunge, not a walking lunge. You must return back to your starting position on each rep.

– Alternate your legs on each rep.


B): Strict Pull Up, 3 x 8 (rest 1-2 mins between sets).

Notes & Form Tips:

– Get those lats & shoulders active.

– Thumb AROUND the bar.

– Chin all the over the top of the bar.

– Pull yourself in toward the bar on your finish (you should theoretically be able to rest your chin on top of it).

– Return to full lock out at the bottom.

– No kipping!!

– The aim is at least 3-4 reps unbroken reps at the beginning of each set.

– Try to rest no more than 20 seconds when inside of actual sets.

– If you can legitimately do 3 sets of 8 unbroken then add weight to the move.


Enjoy 🙂

This entry was posted in ROD. Bookmark the permalink.

Comments are closed.

Work out of the day

Rooftop of Dreams

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss