ABDALLAH MEKKY

THE STRENGTH SIDE

CROSSFIT

CrossFit is a strength and conditioning program built on constantly varied, functional movements performed at high intensity, mixing weightlifting, gymnastics and cardio. Abdallah Mekky is building CrossFit fitness in Cairo as the strength and conditioning layer on top of his running.

HOW CROSSFIT WORKS

Sessions are usually a warm-up, a strength or skill block, then a timed workout (the WOD). Workouts are scored by time, rounds, reps or load, and can be scaled to the athlete. Because the programming changes daily, named benchmark workouts give a fixed way to compare your own results over time.

BENCHMARK WORKOUTS

Fran · GIRL

For time: 21-15-9 reps

Thrusters (43 kg / 95 lb men, 29 kg / 65 lb women) and pull-ups

Cindy · GIRL

20-minute AMRAP

5 pull-ups, 10 push-ups, 15 air squats per round

Grace · GIRL

For time: 30 reps

Clean and jerks (61 kg / 135 lb men, 43 kg / 95 lb women)

Helen · GIRL

For time: 3 rounds

400 m run, 21 kettlebell swings (24 kg / 53 lb men, 16 kg / 35 lb women), 12 pull-ups

Murph · HERO

For time

1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run; Rx adds a weight vest

TERMS TO KNOW

WOD, AMRAP, EMOM, Rx, scaling and metcon are all defined in the training glossary.

HOW I’M APPROACHING IT

Running stays the base. CrossFit-style training adds strength, work capacity and movement skill, which also carry over to HYROX. I scale workouts to where I am and treat recovery as part of the program. This describes my own training — it is not a coaching plan or medical advice.

STATUS

Building, not competing. No CrossFit competition result is recorded. Benchmark times go on the Records page only once logged. Need a training load? Try the one-rep max calculator.

SOURCES

QUICK ANSWERS

QUESTIONS & ANSWERS

What is CrossFit?

CrossFit is a strength and conditioning program built on constantly varied, functional movements performed at high intensity. Workouts mix weightlifting, gymnastics and cardio such as running and rowing.

What is a WOD in CrossFit?

WOD stands for workout of the day: the session programmed for that day, usually scored for time, rounds or reps.

What does Rx mean in CrossFit?

Rx (as prescribed) means a workout was done with the standard weights, reps and movement standards, without scaling.

Does CrossFit help with running and HYROX?

It can build general strength, work capacity and movement skill that support both. It does not replace running volume, so Abdallah treats running as the base and CrossFit as the strength and conditioning layer.

Has Abdallah Mekky competed in CrossFit?

No. He is building CrossFit fitness and no competition result is listed on this site. Benchmark times appear on the Records page only after they are logged.