CROSSFIT
Pre-workout: Wall walk practice “Barbara” 5 rounds for time: 20 pull-ups 30 push-ups 40 sit-ups 50 squats – Rest 3:00 per round. CROSSFIT BASICS Pre-workout: Wall walk practice 4 rounds for time: 10 ring rows 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. POST WORKOUT 3 sets: 10 A-T-Y drill 10 wall slides CFP+ PERFORMANCEMOM 7: EMOM 10 :30 handstand walk or EMOM 10 :30 handstand hold
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CROSSFIT
Pre-workout: Build up to a 3-rep back squat 3 rounds for time of: 500/400m row 21 burpees 400-m run CROSSFIT BASICS Pre-workout: Build up to a 3-rep back squat 3 rounds for time of: 300/200m row 15 burpees 200-m run POST WORKOUT 2 sets 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side CFP+ PERFORMANCEMOM 7: Every :30 x 10 sets: 3 thrusters – Perform 3-reps unbroken. CROSSFIT
5 sets: :30 hand release push-ups :30 ring support hold For load: Push press 7 sets x 3 reps CROSSFIT BASICS 5 sets: :30 hand release push-ups :30 ring support hold For load: Push press 7 sets x 3 reps POST WORKOUT 3 sets: :30 supine snow angel stretch :30 prone snow angel stretch CROSSFIT
3 rounds for time of: 100 double-unders 50 DB snatches 22.5/15kg 25 pull-ups CROSSFIT BASICS 3 rounds for time of: 100 single-unders 50 DB snatches 10/5kg 15 jumping pull-ups POST WORKOUT Accumulate: 30 ATY drills 1:00 doorway pec-stretch / side CFP+ PERFORMANCEMOM 7: 4 sets for time: 800-m run – Rest 3:00 between efforts CROSSFIT
Pre-workout: On a 10:00 Clock: Build to a heavy power clean + front squat. For time: 27-21-15 Back squats 75/50kg Handstand push-ups CROSSFIT BASICS Pre-workout: On a 10:00 Clock: Build to a heavy power clean + front squat. For time: 27-21-15 Back squats 40/30kg DB strict press POST WORKOUT 2 sets :30 banded shoulder distraction / side :30 banded hip distraction / side CFP+ PERFORMANCEMOM 7: For time: 21-18-15-12-9-6-3 Row calories – Rest :30 between intervals CROSSFIT
Pre-workout: 8 sets: :20 double-unders – rest :10 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or run CROSSFIT BASICS Pre-workout: 8 sets: :20 double-unders – rest :10 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or run POST WORKOUT 5 sets: :20 banded hamstring stretch / side :30 T-spine foam roll CFP+ PERFORMANCEMOM 7: EMOM 10: Minute 1 | :15 ring muscle-ups Minute 2 | :15 bar muscle-ups CROSSFIT
Pre-workout: EMOM 8: 4 box step overs 4 box jump 4 box jump over AMRAP 5: 1 squat clean 75/45kg 1 jerk CROSSFIT BASICS Pre-workout: EMOM 8: 4 box step overs 4 box jump 4 box jump over AMRAP 5: 1 squat clean 40/30kg 1 jerk POST WORKOUT Accumulate 1:00 couch stretch / side 1:00 quad foam roll /side 1:00 press-up hold CFP+ PERFORMANCEMOM 7: Every :30 x 12 sets: 2 power snatches – Perform touch and go reps. |
AuthorCrossFit Pretoria Archives
April 2023
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