CROSSFIT
8min AMRAP: 3,6,9,12,15 HSPU Cleans 85/55kg CROSSFIT LITE 8min AMRAP: 3,6,9,12,15 Shoulder press 20/15kg Medball Cleans Post scores to comments.
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CROSSFIT
For time: "Fran" 21-15-9 Thrusters 40/30kg Pull ups Straight into: 1600m run CROSSFIT LITE For time: 21-15-9 Burpees Ring Rows Straight into: Run 1000m Post scores to comments. PUMP SESH SATURDAY
5 Rounds: 45sec work / 15sec rest Hammer Curls Deficit Push Ups Ring Rows Jumping lunges Post scores to comments. CROSSFIT
5 Rounds For Time: Max cal row/bike in 60 secs. Turkish get-ups 24/16kg *Complete a total of 40 reps (or calories) in each round. CROSSFIT LITE 5 Rounds For Time: Max burpees in 60 secs. Turkish get-ups 16/8kg *Complete a total of 30 reps in each round. Post scores to comments. "Is that all we're doing today?" A question almost always asked by members when the workout is a dedicated heavy day. A result of a common trend in our community; that more is better and that the best way to increase one's fitness is to increase one's training volume. Not true. The goal of a successful fitness program should be to maximise the effectiveness of the program. Maximising effectiveness does not mean maximising volume. Simply put. More is not better. “Be impressed by intensity, not volume.” Coach Greg Glassman
Why are heavy days important? CROSSFIT
10min AMRAP: 30 snatches 40/30kg 30 snatches 50/35kg Max snatches 60/40kg CROSSFIT LITE 10min AMRAP: 50 Kb swings 16/8kg 50 Kb swings 20/12kg Max Kb swings 24/16kg Post scores to comments. CROSSFIT
“Badger” 3 Rounds For Time: 30 Squat cleans 40/30kg 30 Pull-ups 800m Run CROSSFIT LITE 3 Rounds For Time: 30 Medball Cleans 20/14lbs 30 Ring rows 800m Run Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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