CROSSFIT
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
 
AMRAP 15:
15 DB rows, left arm (15/22.5 kg)
15 DB rows, right arm
15m handstand walk
 
CROSSFIT BASICS
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
 
AMRAP 15:
15 DB rows, left arm (5/7.5 kg)
15 DB rows, right arm
15m bear crawl
 
POST WORKOUT
2 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch

LYNN OOSTHUIZEN

A little about yourself: 
I'm 23 years old, im currently studying at Unisa towards my LLB and specializing in cyber law. I also study finance and investment at Wits University. 


Why do you work out? 
I workout to improve my mental and physical threshold, the more I'm able to push myself physically and mentally the more im able to grow in my daily work and studies. 


What do you love about CrossFit Pretoria? 
I fell inlove with CrossFit Pretoria the moment I walked into my first demo class. 
You won't find a better support system anywhere else, all the members and coaches push you and motivate you beyond your limits and they make you realize how strong you truly are. 

CROSSFIT
Pre-workout:
Accumulate:
30 Kang squats
 
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
 
CROSSFIT BASICS
Pre-workout:
Accumulate:
30 Kang squats
 
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
 
POST WORKOUT
2 sets:
:30 frog stretch
:30 pigeon stretch/leg
 
CFP+ PERFORMANCE
EMOM 15:
Min. 1 | 15/20-cal. row, or bike
Min. 2 | 75 double-unders
Min. 3 | Rest
– Finish both movements in under 1:00 or scale to finish in under :45.

CROSSFIT
AMRAP 10:
15 deadlifts (40/60kg)
15 hand-release push-ups
 
After Party:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups
 
 
CROSSFIT BASICS
AMRAP 10:
15 deadlifts (25/35kg)
15 hand-release push-ups
 
After Party:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups
 
POST WORKOUT
2 sets:
1:00 sit and reach
:30 doorway stretch/arm
 
CFP+ PERFORMANCE
On a 7:00 clock:
1-2-3-4 … etc.
Left leg single-leg squats
Right leg single-leg squats
– For this skill work, each set MUST be unbroken, without letting the free leg ever touch the floor. If you lose balance or need to rest, restart the set.

CROSSFIT
For time:
100 wallball shots
 
After Party:
5 sets:
20 weighted med-ball sit-ups 
20 med-ball knee tucks
 
CROSSFIT BASICS
For time:
150 wallball shots
 
After Party:
5 sets:
20 weighted med-ball sit-ups 
20 med-ball knee tucks
 
POST WORKOUT
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
 
CFP+ PERFORMANCE
Every 2:00 for 6 sets:
2-4 strict deficit handstand push-ups + 2-4 kipping deficit handstand push-ups
– Adjust the deficit as needed to complete all 4-8 reps unbroken.
– Aim to always complete an equal number of strict and kipping reps each set.

CROSSFIT
EMOM 10:
1 snatch
– Increase load across as many sets as possible.
 
9-6-3 reps for time:
Snatches (61/85 kg)
Burpee box jump-overs
 
CROSSFIT BASICS
EMOM 10:
1 snatch
– Increase load across as many sets as possible.
 
9-6-3 reps for time:
Snatches (25/35kg)
Burpee box step-overs
 
POST WORKOUT
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side
 
CFP+ PERFORMANCE
Every 4:00 for 5 sets:
30m double kettlebell overhead carry 24/16kg
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

REST DAY
Stretch.
Drink water.
Get sunlight.
Get out into nature.
​Take a cold shower.
Eat real food.
Read 10 pages of non-fiction.
​Reflect.
Go to sleep early.

​CROSSFIT
5 rounds for time:
2 legless rope climbs 
20 alternating DB snatches 22.5/15kg
 
After Party:
Accumulate:
50 knees-to-elbows 
 
CROSSFIT BASICS
5 rounds for time:
4 pull-to-stands
20 alternating DB snatches 7/12.5kg
 
After Party:
Accumulate:
50 knees-to-elbows 
 
POST WORKOUT
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

CROSSFIT
Pre-workout:
Build up to a heavy 1-rep squat clean
 
AMRAP 7:
10 squat cleans 30/42kg
20 sit-ups
 
CROSSFIT BASICS
Pre-workout:
Build up to a heavy 1-rep squat clean
 
AMRAP 7:
10 hang squat cleans 15/20kg
20 sit-ups
 
POST WORKOUT
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg
 
CFP+ PERFORMANCE
Stamina
20 sets for distance:
:20 run, row, bike, or ski
– Rest :10

​CROSSFIT
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
 
CROSSFIT BASICS
AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups
 
POST WORKOUT
Accumulate:
30 ATY drills
– Use 1kg or 2.5kg plates
 
CFP+ PERFORMANCE
Accumulate:
2:00 L-sit hold
50 seated leg raises