CROSSFIT
For time: 50 box jumps 50 jumping pull-ups 50 KB swings (12/16 kg) 50 walking-lunge steps 50 knees-to-elbows 50 push presses (15/20 kg) 50 back extensions 50 wallballs 50 burpees 50 double-unders CROSSFIT BASICS For time: 30 box jumps 30 jumping pull-ups 30 KB swings (8/12 kg) 30 walking-lunge steps 30 hanging knee raises 30 push presses (15/20 kg) 30 good mornings 30 wallballs 30 burpees 30 single-unders POST WORKOUT Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) CFP+ PERFORMANCE 6 sets: 5 toes-to-bars 5 kipping pull-ups 5 toes-to-bars Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2. Rest as needed between sets.
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A little about yourself:
I am a digital marketer, in the engineering industry - a marketeer if you like. I am also married to a chemical engineer. We have two basset hounds, and two cats. My favorite hero workout is the DT. Why do you work out? I only ever went to the gym to lose weight. It is not something I enjoy, or something I have ever been good at. I use the equipment incorrectly and frankly have no idea what I am doing in a gym. I am one of those people who get a gym membership, but then I end up not going after month two. I guess I don't really have a why for working out and that is why I have always failed. Trying to lose 5 kilograms is not a why. Here is my WHY for CrossFit. I do CrossFit because it is a way of life; a fitness and wellness journey. We moved away for two years and we couldn't do CrossFit anymore. It had a huge impact not only on my physical wellbeing, but also on my mental wellbeing. I really missed being part of a community, I missed the routine, I missed seeing progress and getting better at the things I thought were impossible. What do you love about CrossFit Pretoria? We are so excited that we are now close enough to join CrossFit Pretoria. Chad, Candice and Coenraad presented an Olympic lifting class when we were still at RTF, and we learned so much on the day. The coaches are incredible and I have learned so much from them already. CrossFit Pretoria is like moving into a new house, but one that becomes a home on the first day. The community is super friendly, open and inviting. I love the overall enthusiasm. I think it is very rare that people are so keen to participate in anything and everything, even Box Bingo. And I think these extra events / fun activities that people participate in outside of CrossFit does well to unite us even more. I love the way in which communication happens in the box, and the effort that goes into the makings of short box news clips. The facilities are great, large space, plenty of equipment, enough height for pull ups and double unders. Most importantly, the box has a strong ethos and set of values that I feel is really lived and embodied by the community. It forms the foundation for the culture at the box and it is beautiful. For me this box ticks all the boxes; it really has it all! Most memorable CrossFit Pretoria workout? The workouts are all a blur. I am just trying to survive them at this stage. What did stand out for me though was my first workout. I was in a hurry to sanitise and pack up my weights and the coach came over and asked me to wait until everyone finishes before I pack up. I guess it is like getting up whilst the rest of your family is still busy with their dinner. I didn't think about how others might feel if I pack up and they are still busy with the workout, but now I wait and cheer others on first. This is what CrossFit is all about for me. CROSSFIT
Pre-workout: 8 sets: :20 alternating archer push-ups on rings – Rest :10 For time: 5 strict muscle-ups 50 double-unders 4 strict muscle-ups 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders CROSSFIT BASICS Pre-workout: 8 sets: :20 alternating archer push-ups on rings – Rest :10 For time: 5 banded strict pull-ups 50 single-unders 4 banded strict pull-ups 40 single-unders 3 banded strict pull-ups 30 single-unders 2 banded strict pull-ups 20 single-unders 1 banded strict pull-up 10 single-unders POST WORKOUT 3 sets: :30 lacrosse ball roll/foot :30 lacrosse ball lat/side CFP+ PERFORMANCE Every :30 x 12 sets: 1 power snatch + 1 hang squat snatch Perform the snatch complex unbroken Hold a challenging weight across all sets — around 60-70% of your 1-rep max. CROSSFIT
Pre-workout: 5 sets of the following complex: 10 medicine-ball cleans 10 medicine-ball push presses 15m overhead medicine-ball walk – Complete each complex unbroken. For time: 30-20-10 Medball sit ups Toes-to-bars Wallball shots CROSSFIT BASICS Pre-workout: 5 sets of the following complex: 10 medicine-ball cleans 10 medicine-ball push presses 15m overhead medicine-ball walk – Complete each complex unbroken. For time: 30-20-10 Sit-ups Hanging knee raises Wallball shots POST WORKOUT 3 sets: :30 scorpion stretch hold/side :30 press-up stretch CROSSFIT
5 sets for load: 3 back squats After party: Accumulate: 2:00 in a handstand – Stomach facing the wall. CROSSFIT BASICS 5 sets for load: 3 back squats After party: Accumulate: 2:00 in a handstand – Stomach facing the wall. POST WORKOUT Accumulate: 1:00 couch stretch/leg 1:00 foam roll upper back CFP+ PERFORMANCE EMOM 20: Min. 1 | 1:00 bike (moderate pace) Min. 2 | :30 double-unders CROSSFIT
Pre-workout: For time: 800m run 3 rounds for time: 200m run 20 knees-to-elbows 200m run 20 DB thrusters (12.5/17.5kg) CROSSFIT BASICS 3 rounds for time: 200m run 20 hanging knee raises 200m run 10 single-arm DB thrusters/arm (5/7.5kg) Pre-workout: For time: 800m run POST WORKOUT 2 sets: :30 standing quad stretch/leg :30 pigeon stretch/leg CFP+ PERFORMANCE 4 sets: 10 kip swings on rings 10 kipping ring pull-ups 20 hollow rocks – Rest as needed between sets. CROSSFIT
Pre-workout: Accumulate with a partner: 60 burpee box jump-overs – Break up the reps as needed. 10 rounds for time with a partner: 20 double-unders 14/20 cal row 20 double-unders – Alternate rounds with a partner. CROSSFIT BASICS Pre-workout: Accumulate with a partner: 60 burpee box jump-overs – Break up the reps as needed. 10 rounds for time with a partner: 20 single-unders 7/10 cal row 20 single-unders – Alternate rounds with a partner. POST WORKOUT Accumulate 1:00 lacrosse ball foot roll/foot 1:00 sit and reach CFP+ PERFORMANCE 5 sets: 1:00 handstand hold 20 DB step-ups – Use two DBs for the step-ups. – Increase load across as many sets as possible. – Rest as needed between sets. CROSSFIT
7 sets for load: 3 thrusters After party 4 sets for reps: On a 2:00 clock: :30 handstand hold 30 double knee tucks in a plank Max DB floor presses (15/22.5 kg) – Rest 1:00 between sets. CROSSFIT BASICS 7 sets for load: 3 thrusters After party 4 sets for reps: On a 2:00 clock: :30 handstand hold 30 double knee tucks in a plank Max DB floor presses (15/22.5 kg) – Rest 1:00 between sets. POST WORKOUT 2 sets: :30 groiner stretch/side :30 seated torso twist/ side How many of you see a running workout programmed on the blog and then promptly cancel out?
Do you see a rowing workout and then suddenly “fall ill”? Well, if you are missing these sessions, you are missing one of the most important aspects of your training! You know that feeling you get when you’re in the middle of a workout like you’re about to pass out? What about when it feels like you’re sucking on fumes and you cannot catch your breath? Or what about that feeling you start a workout way too fast and then crash and burn in spectacular fashion halfway through? Yeeaaahhhh.....that.... That's actually called breathing, it's called pacing and its called your aerobic capacity. Did you know that one of the best ways to train these elements is with monostructural work? CROSSFIT
Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets. AMRAP 10: 8 pull-ups 6 sit-ups 4 burpee box step-overs CROSSFIT BASICS Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets. AMRAP 10: 8 ring rows 6 sit-ups 4 burpee box step-overs POST WORKOUT 1 set: 1:00 doorway pec-stretch/side 1:00 PVC Cuban presses CFP+ PERFORMANCEMOM 7: EMOM 12: 4 DB box step-ups 6 box jump-overs |
AuthorCrossFit Pretoria Archives
February 2023
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