One of the most common questions we get - and we get about our program in general - "Is that really all you do?" "How is it possible to see good results with these short workouts?" "Don't I need to do more." The answer is simple.
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CROSSFIT
Tabata Deadlift 40/30kg Tabata Hang power clean 40/30kg Tabata Front squat 40/30kg Tabata Push press 40/30kg CROSSFIT LITE Tabata KB Deadlift 24/16kg Tabata KB SDHP 24/16kg Tabata Goblet squat 24/16kg Tabata Push ups Post scores to comments. CROSSFIT
7min AMRAP: 10 Power snatches 35/25kg 3 Bar muscle-ups CROSSFIT LITE 7min AMRAP: 10 KB Swings 24/16kg 6 Jumping Pull Ups Post scores to comments. CROSSFIT
Behind the Neck Jerk 1-1-1-1-1 Push Jerk 10-8-6-4-2 CROSSFIT LITE Behind the Push Press 1-1-1-1-1 Push Press 10-8-6-4-2 Post scores to comments. CROSSFIT
3 Attempts at Each: Max Set Toes-to-Bars Max Set Ring Dips Broad Jump for Distance Then Row 2000m or Bike 4800m or Run 1600m CROSSFIT LITE 3 Attempts at Each: Max Set Knee Raises Max Set Box Dips Broad Jump for Distance Then Row 2000m or Bike 4800m or Run 1600m Post scores to comments. SQUAD WOD SATURDAY
30min AMRAP: 20 Cleans 60/40kg 30 Pull ups 400m Run (together) Post scores to comments. CROSSFIT
15min AMRAP: 9 Deadlifts 70/50kg 12 Push-ups 15 Box jumps CROSSFIT LITE 15min AMRAP: 9 Kb Deadlifts 24/16kg 12 Push-ups 15 Box jumps Post scores to comments. Have you ever found yourself saying, “I want to try CrossFit, but I’m afraid of getting too bulky”? Well, you’re not alone! This sticky misconception holds true for many women afraid to lift heavy and adopt this workout style. So let’s clear the air!
CROSSFIT
For time: 500 Double-unders Start a clock and at the beginning of each minute perform 3 bodyweight front squats. CROSSFIT LITE For time: 500 Mountain climbers Start a clock and at the beginning of each minute perform 6 air squats. Post scores to comments. CROSSFIT
For time: 50 Walking lunges 25 C2B pull-ups 50 Box jumps 25 Ring dips 25 Double unders 50 Knees-to-elbows 25 Wall-balls 50 Sit-ups CROSSFIT LITE For time: 50 Walking lunges 25 Ring rows 50 Box step ups 25 Push ups 100 Single skips 50 Knee raises 25 Wall-balls 50 Sit-ups Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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