CROSSFIT
For time: 400m run Rest 1:00 800m run Rest 2:00 1200m run Rest 3:00 1600m run CROSSFIT BASICS For time: 200m run Rest 1:00 400m run Rest 2:00 600m run Rest 3:00 800m run POST WORKOUT Accumulate 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot CFP+ PERFORMANCEMOM 7: 3 sets: 1 legless rope climb 3 rope climbs 5 strict toes-to-ropes – Rest 1:30 – Hang from the rope for the strict toes-to-ropes
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CROSSFIT
4 sets for reps: :20 plate hops (20/10 kg) – Rest :40 – Focus on fast feet and getting as many reps as possible. 5 x 2:00 rounds: 20 DB box step-ups (15/22.5 kg) Max reps of DB push presses – Rest 2:00 between rounds CROSSFIT BASICS 4 sets for reps: :20 plate hops (20/10 kg) – Rest :40 – Focus on fast feet and getting as many reps as possible. 5 x 2:00 rounds: 20 DB box step-ups Max reps of DB push presses (5/10 kg) – Rest 2:00 between rounds POST WORKOUT 3 sets: :30 reach, roll, and lift 30 banded pull-aparts CFP+ PERFORMANCEMOM 7: For time: 3 x 1000m Row 5min rest CROSSFIT
For time: 3000/2100m bike 75 KB swings 24/16kg 1000/800m row 60 wallball shots 800m run 45 pull-ups CROSSFIT BASICS For time: 2000/1600m bike 40 KB swings (16/12 kg) 750/600m row 30 wallball shots 400m run 20 pull-ups POST WORKOUT Accumulate: 1:00 couch stretch on each leg 1:00 pigeon pose on each leg 1:00 iron cross stretch each leg CROSSFIT
Pre-workout: EMOM 5: 1-5 wall walks 5 rounds for time: 1:00 handstand hold 21 toes-to-bars CROSSFIT BASICS Pre-workout: EMOM 5: 1-5 wall walks 5 rounds for time: 1:00 plank hold 21 sit-ups POST WORKOUT Accumulate 30 ATY drills CFP+ PERFORMANCEMOM 7: For time: 10,000-m bike – Start at 50 rpm’s, then every 1,000-m, increase by 5 rpm’s. CROSSFIT
Pre-workout: On a 6:00 clock: Build up to a max-height box jump 10 sets for load: 2 back squats CROSSFIT BASICS Pre-workout: On a 6:00 clock: Build up to a max-height box jump 10 sets for load: 2 back squats POST WORKOUT 2 sets: :30 seated torso twist / leg :30 frog stretch :30 standing quad stretch / leg CFP+ PERFORMANCEMOM 7: Every 4:00 for 5 sets: 300 yd shuttle run – 50 yds out and back followed by 100 yds out and back. – This should be as much of a sprint as possible. CROSSFIT
For time: 100 double-unders 21 front squats (50/35 kg) 21 push presses (50/35 kg) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses Post-workout: On a 5:00 clock: Build up to a 1-rep clean and jerk CROSSFIT BASICS For time: 100 single-unders 21 front squats (20/15 kg) 21 push presses (20/15 kg) 100 single-unders 15 front squats 15 push presses 100 single-unders 9 front squats 9 push presses Post-workout: On a 5:00 clock: Build up to a 1-rep clean and jerk POST WORKOUT 3 sets: :30 couch stretch / side :30 foam roll lower back :30 foam roll lats / side CFP+ PERFORMANCEMOM 7: SKILL I EMOM 12: Min. 1 | 12 alternating single-leg squats Min. 2 | 4 single DB overhead squats / arm – Focus on quality of movement before increasing load. Every month we share one of our members' local businesses to help share the love of the community. This week we feature: GROUNDED AT ECHO (Our favourite coffee shop!) Grounded at Echo is a café created in 2014 to be a space in the Moot where people could relax, chat, eat down-to-earth food, and drink great coffee, and feel at home. Since then it has grown to become something much more special. Through Grounded at Echo we have made some incredible friends, been able to collaborate with various artists and business people, and together with everyone dream about what else could be. We hope that you’ll enjoy your experience in our café as much as we have enjoyed the journey that has brought us here. They are a socially responsible business in partnership with ECHO Youth Development (NPO) situated in the humble neighbourhood of The Moot in the city of Tshwane. They started out as a community café in 2014, but have since expanded to include a coworking space, catering services, and most importantly a whole community of people who believe in a better way of doing business and life. Product integrity and business transparency is at the very heart of their business. It is their vision to generate sustainable social profit alongside financial profit through social entrepreneurship and ethical business practices. To this end, they use quality ingredients, charge reasonable markups and pay fair wages. They also actively engage in the community and invest in their team members’ personal and professional development to bring you a product that you can enjoy; knowing that you are engaging in positive change for South Africa and its people. Here’s a breakdown of how your average purchase at Grounded is being spent: Support them at:
Shop 1 353 24th Avenue Villieria Website: www.groundedat.co.za Phone: 012 329 0159 Instagram: @grounded_at_echo CROSSFIT
Pre-workout: On a 8:00 clock: Build up to a 2rep power snatch For time: 21-15-9 Snatches (50/35 kg) Box jumps CROSSFIT BASICS Pre-workout: On a 8:00 clock: Build up to a 2rep power snatch For time: 21-15-9 Snatches (20/15 kg) Box jumps POST WORKOUT 2 sets :30 doorway shoulder stretch / side :30 banded arm stretch / side CFP+ PERFORMANCEMOM 7: STRETNGTH I Every :30 x 10 sets: 3 deadlifts – Perform 3-reps unbroken – Use at least 50% of your 1-rep max CROSSFIT
4 rounds for time: 100m lunge 300m run – Wear a vest or carry an object 10/7kg Post-workout: For time: 5-10-15-20-25-20-15-10-5 double-unders sit-ups CROSSFIT BASICS 4 rounds for time: 50m lunge 300m run Post-workout: For time: 5-10-15-20-25-20-15-10-5 double-unders sit-ups |
AuthorCrossFit Pretoria Archives
February 2023
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