CROSSFIT
Pre-workout: 5 sets: 15 m handstand walk AMRAP 8: 3 handstand push-ups 3 cleans (84/56 kg) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. CROSSFIT BASICS Pre-workout: 5 sets: 15 m handstand walk AMRAP 8: 3 hand release push-ups 3 cleans (35/25 kg) 6 hand release push-ups 3 cleans 9 hand release push-ups 3 cleans 12 hand release push-ups 6 cleans 15 hand release push-ups 6 cleans 18 hand release push-ups 6 cleans 21 hand release push-ups 9 cleans – Add 3 reps to the hand-release push-ups each round, and 3 reps to the clean every 3 rounds. POST WORKOUT 3 sets: 10 ATY raises :30 doorway pec-stretch / side
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CROSSFIT
Pre-workout: EMOM 5: Min. 1 | 18/13 cal row Min. 2 | 21/15 cal row Min. 3 | 23/18 cal row Min. 4 | 21/15 cal row Min. 5 | 18/13 cal row 5 rounds for time: 21/15 cal row/row 12 burpee box jump-overs 1 legless rope climb CROSSFIT BASICS Pre-workout: EMOM 5: Min. 1 | 18/13 cal row Min. 2 | 21/15 cal row Min. 3 | 23/18 cal row Min. 4 | 21/15 cal row Min. 5 | 18/13 cal row 5 rounds for time: 10/7 calorie row/bike 12 burpee box step-overs 3 pull-to-stands POST WORKOUT 3 sets 20 banded pull-aparts :30 wrist extension stretch / arm CFP+ PERFORMANCEMOM 7: 5 rounds for time: 1,000/800-m bike – Rest 2:00 between rounds CROSSFIT
Pre-workout: 8 sets for reps: :20 alternating single DB clean and jerk – Rest :10 7 sets for load: 1 thruster/push press/push jerk/split jerk CROSSFIT BASICS Pre-workout: 8 sets for reps: :20 alternating single DB clean and jerk – Rest :10 7 sets for load: 1 thruster/push press/push jerk/split jerk POST WORKOUT Accumulate: 30 reach, roll, and lift CFP+ PERFORMANCEMOM 7: Burgener warm-up – snatch 3 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatch 10 power snatch – Rest as needed between movements and sets. – Focus on hitting positions over increasing load. – Begin first set with a PVC. CROSSFIT
For time: 50-35-20 Wall balls Pull-ups Post-workout: Accumulate: 50 alternating single-leg toes-to-bars CROSSFIT BASICS For time: 30-20-10 Wall balls Jumping pull-ups Post-workout: Accumulate: 50 alternating single-leg toes-to-bars POST WORKOUT Accumulate: 1:00 banded shoulder stretch / side 1:00 couch stretch / side CFP+ PERFORMANCEMOM 7: 5 sets: 5 false grip ring pull-ups :10 ring dip hold (top of dip) :10 ring dip hold (bottom of dip) – Rest as needed between movements and sets. Independent of fitness level, the Open brings us together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own.
CROSSFIT
Pre-workout: Build up to a 2-rep power clea AMRAP 15: 1 deadlift (125/84 kg) 50m run 2 deadlifts 100m run 3 deadlifts 150m run 4 deadlifts 200m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. CROSSFIT BASICS Pre-workout: Build up to a 2-rep power clean AMRAP 15: 1 deadlift (40/30 kg) 50m run 2 deadlifts 100m run 3 deadlifts 150m run 4 deadlifts 200m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. POST WORKOUT 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach CFP+ PERFORMANCEMOM 7: Every 4:00 for 5 sets: 100m farmers carry 2x24/16kg 5 front squats – Rest as needed between movements. – Complete each set of front squats at 60% or greater of your 1-rep max. For time:
30 toes-to-bars 2.4km run 30 toes-to-bars 2.4km run 30 toes-to-bars CROSSFIT BASICS For time: 20 hanging knee raises 1.6km run 20 hanging knee raises 800m run 20 hanging knee raises CROSSFIT
Pre-workout: Build up to a 5-rep overhead squat AMRAP 10: 3 overhead squats 50/35kg 30 double-unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round. CROSSFIT BASICS Pre-workout: Build up to a 5-rep overhead squat AMRAP 10: 3 overhead squats 20/15 kg 30 single-unders 6 overhead squats 30 single-unders 9 overhead squats 30 single-unders – Continue adding 3 reps to the overhead squats each round. POST WORKOUT 2 sets :30 doorway pec stretch / side :30 pigeon stretch / side CROSSFIT
Pre-workout: 8 sets: :20 bar-facing burpees – Rest :10 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans CROSSFIT BASICS Pre-workout: 8 sets: :20 bar-facing burpees – Rest :10 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans POST WORKOUT 2 sets :30 banded shoulder stretch / side :30 wrist extension stretch / side CFP+ PERFORMANCEMOM 7: On a 10:00 clock: AMRAP DB box step-ups 22.5/15kg CROSSFIT
4 sets: 15m single KB front rack lunge – Rest as needed between sets AMRAP 12: 7 box jumps 14 KB swings 24/16kg CROSSFIT BASICS 4 sets: 15m. single KB front rack lunge – Rest as needed between sets AMRAP 12: 7 box jumps 14 KB swings 16/12kg POST WORKOUT 5 sets :30 foam roll calves / side :30 T-spine foam roll CFP+ PERFORMANCEMOM 7: 20 sets for distance: :20 row, bike, or ski – Rest :10 |
AuthorCrossFit Pretoria Archives
April 2023
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