CrossFit workouts are comprised of compound or functional movements (such as pushups, squats, pull-ups, deadlifts, kettlebell swings, etc.) that are constantly varied. The goal is to perform these movements and workouts with a high intensity, though fundamentals must be mastered first before speed is relevant.
GOTCHA!!!!
Now that I got your attention, I didn't have the kind of date that you were most likely thinking that I had. Tuesday is a CrossFit day for me and I chose to do the following workout. Apparently, in the CrossFit community, some workouts are named after women. I'm assuming that they are tough or are total B*%#^!s to complete. I created mine to blast my legs and decided to name it after a gorgeous fitness competitor by the name of Oksana Grishina, whom has gorgeous legs.
THE WORKOUT
The workout consists of the following four exercises, each 100 reps apiece for a grand total of 400 reps. The object is to complete them as quickly as possible giving yourself a crazy burn. I went in a bit timid and it took me 45 minutes to complete. I would like to eventually get this workout down in the 30 minute range.
OKSANA
- 100 KB SWINGS -30kg
- 100 WALL BALLS SLAMS -10lb
- 100 BENCH STEP UPS -bw
- 100 WALL BALLS -6lb
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| She is a gorgeous woman, but I think she hurt me bad!! |
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