At CrossFit Incursion, our CrossFit programme consists of a different WOD (Workout of the day) each day. Each day the workout will test a different part of your functional strength or conditioning, not specialising in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.
EVERY DAY THERE IS A PARTICULAR WORKOUT PRESCRIBED FOR EVERYBODY THAT COMES TO CROSSFIT INCURSION
Rather than having one workout for older women and another for hardcore athletes – there’s ONE workout each day that is completely scalable based on your skill and fitness level. For example, if the workout calls for barbell squats with 60kgs but you can only do squats with the bar (15kgs), then that’s where you’ll start. If you’re injured and can’t do squats at all, a similar movement will be substituted, and if the number of reps is too many for your current ability, that will be reduced.
As you get stronger and more experienced, you’ll work your way towards eventually doing the workouts as prescribed.
The WOD takes anywhere from 45 minutes to an hour. Everybody starts at the same time and we are very much there with you the whole time, coaching you, helping out and keeping track, and the best bit? Everybody is supporting and motivating each other. It’s a really close knit and supportive environment. Here’s what you can expect:
Dynamic warm up
Not jogging on a treadmill for 5 minutes but skips, kicks, heel kicks, crawls, side steps, squats and lunges. Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups.
The workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly, but as safely as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
Cool down and stretching
As a group, we perform cool down and stretching exercises.
BOOKING IS ESSENTIAL
Current members and those that have completed our compulsory fundamentals course can book using the button below.
For those wishing to book in for a taster session or fundamentals course, or visiting CrossFitters wishing to ‘drop in’, please CONTACT US VIA THE ‘CONTACT US’ PAGE TO BOOK IN!