CROSSFIT
Pre-workout: 5 attempts: Max distance in 5 broad jump attempts 5 rounds for time: 15 barbell lunges (40/60kg) 75 double-unders CROSSFIT BASICS Pre-workout: 5 attempts: Max distance in 5 broad jump attempts 5 rounds for time: 15 barbell lunges (15/20kg) 75 single-unders POST WORKOUT 2 sets: :30 lacrosse ball calf roll/leg :30 lacrosse ball foot roll/foot CFP+ PERFORMANCE EMOM 10: Minute 1: 5 ring muscle-ups Minute 2 : 5 bar muscle-ups
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CROSSFIT
For time: 15 thrusters (40/60 kg) 30 Toes to bar 12 thrusters 24 Toes to bar 9 thrusters 18 Toes to bar CROSSFIT BASICS For time: 15 thrusters (15/20 kg) 30 sit-ups 12 thrusters 24 sit-ups 9 thrusters 18 sit-ups POST WORKOUT Accumulate: 1:00 pigeon stretch / side CFP+ PERFORMANCE EMOM 14: Min 1: 3 deadlifts Min 2: 12/9 calorie row – Increase loading and pace across as many sets as possible. CROSSFIT
Pre-workout: With a partner: Accumulate: 30 med-ball trunk rotational toss (tossing right) 30 med-ball trunk rotational toss (tossing left) – Increase distance between partners as each partner is able. AMRAP 15: 10 wallball shots 10 toes-to-bar 10 box jumps CROSSFIT BASICS Pre-workout: With a partner: Accumulate: 30 med-ball trunk rotational toss (tossing right) 30 med-ball trunk rotational toss (tossing left) – Increase distance between partners as each partner is able. AMRAP 15: 10 wallball shots 10 hanging knee raises 10 box jumps POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves CROSSFIT
For time, with a partner: 30 synchro deadlifts (55/85 kg) 30 synchro bar-facing burpees 400m run 20 synchro deadlifts 20 synchro bar-facing burpees 400m run 10 synchro deadlifts 10 synchro bar-facing burpees 400m run CROSSFIT BASICS For time, with a partner: 20 synchro deadlifts (30/40 kg) 20 synchro bar-facing burpees 200m run 10 synchro deadlifts 10 synchro bar-facing burpees 200m run 5 synchro deadlifts 5 synchro bar-facing burpees 200m run AFTER PARTY With a partner: Accumulate: 4:00 hollow hold – While one athlete is holding the hollow position, the other is performing a double kettlebell overhead hold. POST WORKOUT 1 set: Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side CFP+ PERFORMANCE For time: 300 calories Assault bike CROSSFIT
7 sets for load: 3 hang squat cleans AFTER PARTY 4 sets: :40 alternating single-leg squats – Rest :20 CROSSFIT BASICS 7 sets for load: 3 hang squat cleans AFTER PARTY 4 sets: :40 alternating single-leg squats – Rest :20 POST WORKOUT Accumulate: 2:00 frog stretch CFP+ PERFORMANCE Accumulate: For load and quality: 15 Turkish get-ups/arm – Increase load as you are able CROSSFIT
AMRAP 21: 400/200/100m run Max rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. CROSSFIT BASICS AMRAP 21: 400/200/100m run Max rep ring rows – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. POST WORKOUT 2 sets: :30 banded shoulder stretch/side :30 PVC pass-throughs CFP+ PERFORMANCE EMOM 10: :30 handstand walk or EMOM 10: :30 handstand hold CROSSFIT
For Load: 5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1000m row CROSSFIT BASICS 5 rounds for time: 10 push-ups 10 bench dips 400/500m row POST WORKOUT 3 sets: 10 supine snow angels 10 prone snow angels CFP+ PERFORMANCE For load and quality: 40 GHD hip extensions 40 weighted side bends (right) 40 GHD weighted hip extensions 40 weighted side bends (left) CROSSFIT
For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 After party: 5 sets for height: 3 box jumps – Rest as needed between sets. CROSSFIT BASICS For Load: Hang muscle snatch 3-3-3-3-3 Hang power snatch 3-3-3-3-3 Hang power snatch + overhead squat 3-3-3-3-3 After party: 5 sets for height: 3 box jumps – Rest as needed between sets. POST WORKOUT Accumulate: :30 standing quad stretch/side :30 quad foam roll/side 1:00 cobra stretch CFP+ PERFORMANCE 10 sets: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs CROSSFIT
Pre-workout: 3 sets: :20 plank hold (push-up position) 10 push-ups 5 piked push-ups – Rest 1:30 between sets. 4 rounds for time: 400/500m row 15 push presses (40/60kg) CROSSFIT BASICS Pre-workout: 3 sets: :20 plank hold (push-up position) 10 push-ups 5 piked push-ups – Rest 1:30 between sets. 4 rounds for time: 300/400m row 15 push presses (15/20 kg) POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side CFP+ PERFORMANCE EMOM 10: Min 1: 12 alternating single-leg squats Min 2: 5 candlesticks CROSSFIT
Burgener snatch warm-up: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Begin first set with a PVC. Try the second set with an empty bar. 8 rounds for time: 400m run – Rest 1:30 CROSSFIT BASICS Burgener snatch warm-up: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Begin first set with a PVC. Try the second set with an empty bar. 8 rounds for time: 200m run – Rest 1:30 POST WORKOUT 3 sets: :30 foam roll calves/side :30 T-spine foam roll CFP+ PERFORMANCE EMOM 12: Min 1: 2 rope climbs Min 2: | Rest – Start each rope climb from a seated position on the floor. |
AuthorCrossFit Pretoria Archives
April 2023
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