CROSSFIT
For time: 60 sit-ups 50 toes-to-bars 40 medball sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups After party: Accumulate: 40 Good mornings 20/15kg 40 Hollow rocks CROSSFIT BASICS For time: 40 sit-ups 30 hanging knee raises 20 V-ups 20 jumping pull-ups 10 ring rows 5 burpee pull-ups After party: Accumulate: 40 Good mornings 20/15kg 40 Hollow rocks POST WORKOUT Accumulate: 1:00 banded hamstring stretch / side 1:00 sit and reach stretch CFP+ PERFORMANCEMOM 7: 3 sets: 50 unbroken wall balls – Rest no longer than 4:00 between sets. – Use a weight that allows you to go unbroken. This may be lighter than you normally use.
0 Comments
CROSSFIT
Pre-workout: On a 5:00 clock: Build up to a 1rep hang squat clean For reps: 1:00 squat cleans (50/75 kg) Rest 3:00 1:00 squat cleans (55/85 kg) Rest 3:00 1:00 squat cleans (60/95 kg) Rest 3:00 1:00 squat cleans (50/75 kg) Rest 3:00 1:00 squat cleans (55/85 kg) Rest 3:00 1:00 squat cleans (66/95 kg) CROSSFIT BASICS Pre-workout: On a 5:00 clock: Build up to a 1rep hang squat clean For reps: 1:00 DB squat cleans (5/7.5 kg) Rest 3:00 1:00 DB squat cleans (7.5/10 kg) Rest 3:00 1:00 DB squat cleans (10/12.5 kg) Rest 3:00 1:00 DB squat cleans (5/7.5 kg) Rest 3:00 1:00 DB squat cleans (7.5/10 kg) Rest 3:00 1:00 DB squat cleans (10/12.5 kg) POST WORKOUT 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg CFP+ PERFORMANCE: EMOM 12: 12 box-facing burpees |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|