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
0 Comments
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. Most memorable CrossFit Pretoria workout?
By far my most memorable workout was MAXTON, it's 13 rounds of fire burning lungs and sweat but I absolute enjoyed every moment of it. I couldn't finish and only managed to do 9 rounds but I'll definitely try to finish it next time. Tell us a little more about yourself: I volunteer at the husky rescue center as well as the CRC church in silverlakes. I love doing adventure activities on the weekends like hiking, horse riding or quad biking. My favorite foods are pizza's and burgers, I'll never say no to either of them. 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 |
AuthorCrossFit Pretoria Archives
February 2023
Categories
All
|