CROSSFIT
For time: 5000m row, 4000m run or 300 calories assault bike After party: 1 set: 400m KB farmers carry (2x24/16 kg) CROSSFIT BASICS On a 15:00 clock: Max meters row/bike/run After party: 1 set: 400m KB farmers carry (2x24/16 kg) POST WORKOUT Accumulate: 1:00 pigeon stretch/side 2:00 foam roll upper and lower back CFP+ PERFORMANCEMOM 7: Every 4:00 for 5 sets: 300m shuttle run – Set the shuttle run in 10m increments to 50m (10, 20, 30, 40, and 50). Each 300m shuttle run should consist of an out and back to each distance: 10m out and back, 20m out and back, 30m out and back, 40m out and back, 50m out and back. – Each shuttle run should be as much of a sprint as possible.
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CROSSFIT
For total reps: 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups CROSSFIT BASICS For total reps: 3 sets of shoulder presses (15/20 kg) 3 sets of ring rows 3 sets of push presses (15/20 kg) 3 sets of ring rows 3 sets of push jerks (15/20 kg) 3 sets of ring rows POST WORKOUT 3 sets :30 supine snow angels :30 prone snow angels :30 scap push-ups CFP+ PERFORMANCEMOM 7: For time: 20 wall walks (:05 hold at the top of the walk) VALENTINES DAY WORKOUT
In teams of 2 AMRAP 15: From 00:00-04:00 Max hand release push ups Max KB Sumo deadlift high pulls 24/16kg Alternate between movements, switched as desired. 1 minute rest From 05:00-08:00 Max synchronised air squats 1 minute rest From 09:00-11:00 Partner A max cals row Partner B run 400m 1 minute rest From 13:00-15:00 Max pull ups Partners alternate each minute POST WORKOUT Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold CFP+ PERFORMANCEMOM 7: EMOM 12: 3 sumo deadlifts – Try to use at least 70% of your 1-rep deadlift. CROSSFIT
Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lunge 6 rounds for time: 5 hang power cleans (50/70 kg) 10 weighted lunges Then … On a 4:00 clock for reps: Handstand walk CROSSFIT BASICS Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lunge 6 rounds for time: 5 hang power cleans (15/20 kg) 10 weighted lunges Then … On a 4:00 clock for distance: Bear crawl POST WORKOUT 2 sets: 1:00 banded hamstring stretch/side :30 seated torso twist/side :30 scorpion stretch hold/side CROSSFIT
AMRAP 12: 10 right-arm DB overhead squats (15/22.5 kg) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars CROSSFIT BASICS AMRAP 12: 10 right-arm DB overhead squats (5/10 kg) 5 jumping pull-ups 10 left-arm DB overhead squats 15 hanging knee raises POST WORKOUT Accumulate 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCEMOM 7: 3 sets: 800/1000m row – Rest 3:00 between sets – Try hold the same pace across all three sets. CROSSFIT
8 sets for load: 2 front squats After party: 2 sets: 20 banded side-steps (moving right) 20 banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg CROSSFIT BASICS 8 sets for load: 2 front squats After party: 2 sets: 20 banded side-steps (moving right) 20 banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg POST WORKOUT Accumulate 2 sets: :30 frog stretch :30 couch stretch/leg CFP+ PERFORMANCEMOM 7: Skill 3 sets: 10 snatch pulls 20/15kg 10 high hang snatches 10 snatch balances – Rest as needed between sets. – Focus on hitting positions over moving too fast. CROSSFIT
Pre-workout: 8 sets for reps: :20 double-unders – Rest :10 5 rounds for time: 35 double-unders 200-m run CROSSFIT BASICS Pre-workout: 8 sets for reps: :20 double-unders – Rest :10 5 rounds for time: 35 single-unders 200-m run POST WORKOUT 3 sets: :30 calf stretch/side :30 calf foam roll/side CFP+ PERFORMANCEMOM 7: Skill EMOM 10: Min. 1 | :20 ring muscle-ups Min. 2 | :20 ring support (top of the dip) CROSSFIT
Pre-workout: With a partner: Accumulate 100 Good mornings 20/15kg – One partner holds a plank while the other partner performs hip extensions. – Partners may switch as much as they’d like. 3 rounds for time: 25 deadlifts 70/100kg 960/1200m bike CROSSFIT BASICS Pre-workout: With a partner: Accumulate 100 Good mornings 20/15kg – One partner holds a plank while the other partner performs hip extensions. – Partners may switch as much as they’d like. 3 rounds for time: 20 deadlifts 25/35kg 480/600m bike POST WORKOUT Accumulate 1:00 pigeon stretch/side CFP+ PERFORMANCEMOM 7: Srength Every :30 x 10 sets: 2 push presses – Perform 2 reps unbroken. – Use at least 60% of your 1-rep max. CROSSFIT
5 x 2:00 rounds for reps: 400m run Max rep overhead squats (30/40 kg) After party: Accumulate: 10 DB Turkish get-ups / arm – Increase weight as needed CROSSFIT BASICS 5 x 2:00 rounds reps: 200m run Max rep overhead squats (15/20 kg) After party: Accumulate: 10 DB Turkish get-ups / arm – Increase weight as needed POST WORKOUT 3 sets: 10 Cuban presses (PVC) :20 doorway pec stretch/side CROSSFIT
Pre-workout: Build up to a 5-rep deadlift For time: 45 deadlifts (70/100 kg) 45 handstand push-ups – Partition reps as needed. CROSSFIT BASICS Pre-workout: Build up to a 5-rep deadlift For time: 45 deadlifts (40/60 kg) 45 push-ups – Partition reps as needed. POST WORKOUT 2 sets :30 pigeon stretch/leg :30 standing toe touch :30 thread the needle/arm |
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April 2023
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