CROSSFIT
“Mannion” 7 rounds for time: 400-m run 29 back squats (40/60kg) CROSSFIT BASICS 5 rounds for time: 200-m run 15 back squats 15/20kg POST WORKOUT 2 sets: :30 standing quad stretch/leg :30 pigeon stretch/leg
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CROSSFIT
For time: 10 wall walks 30 box jumps 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bars 30 box jumps 10 wall walks CROSSFIT BASICS For time: 10 inchworms on a box 20 box jumps 20 hanging knee raises 20 box jumps 20 hanging knee raises 20 box jumps 10 inchworms on a box POST WORKOUT 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation CFP+ PERFORMANCE 20 sets for distance: :20 row, bike, or ski – Rest :10 The original CrossFit hopper from the 2007 CrossFit Games. The CrossFit Hopper
The essence of The Hopper is the view that fitness is about performing well at any and every physical task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats drawn at random. Be prepared for the unknown and unknowable. CROSSFIT
For time: 1:00 max calorie row 150m farmers carry – Complete as many rounds as needed to accumulate 120/150 calories CROSSFIT BASICS For time: 1:00 max calorie row 150m farmers carry – Complete as many rounds as needed to accumulate 65/80 calories. POST WORKOUT 5 sets: 10 pike-ups on rower :30 double KB front-rack hold CFP+ PERFORMANCE 4 sets for time: 800-m run – Rest 3:00 between efforts CROSSFIT
AMRAP 12: 10 burpees 25 double-unders After Party: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. CROSSFIT BASICS AMRAP 12: 10 burpees 30 single-unders After Party: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. POST WORKOUT Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot CFP+ PERFORMANCE 8 sets: Every 2:00 complete: 2 push presses + 1 push jerk – Increase load across as many sets as possible. OFF-PEAK PROGRAM CFP ENGINE BUILDER Row 100m Fastest Pace (86-88%) 200m Faster Pace (84-86%) 350m Faster Pace (82-84%) 400m Fast Pace (80-82%) 550m Fast Pace (78-80%) 400m Fast Pace (80-82%) 350m Faster Pace (82-84%) 200m Faster Pace (84-86%) 100m Fastest Pace (86-88%) *Rest 1 Min between reps. CFP BARBELL CLUB 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) *Rest as needed in between sets Front Squat 1-1-1-1 Build to a heavy single CFP GYMNASTY 5mins Practice Ring Dips 5mins Practice Ring pull ups 10mins Practice Ring Muscle ups 10mins Practice Skin the Cat CROSSFIT
Pre-workout: 10 attempts: Max-distance broad jumps EMOM 15: Min. 1 | 12/15 cal Assault bike Min. 2 | 10 box jumps + 10 burpees Min. 3 | Rest CROSSFIT BASICS Pre-workout: 10 attempts: Max-distance broad jumps EMOM 15: Min. 1 | 6/9 cal Assault bike Min. 2 | 5 box jumps + 5 burpees Min. 3 | Rest POST WORKOUT Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot CFP+ PERFORMANCE AMRAP 20: 2-4-6-8-10, etc. Calorie bike Burpees – Continue adding 2 reps to each set until the 20:00 clock is up. CROSSFIT
4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls 35/50kg After party: 3 sets for load: 10 single-leg DB deadlifts/leg 1:00 plank (push-up position) CROSSFIT BASICS 4 rounds for time: 30 reverse lunges 15 sumo deadlift high pulls 25/34kg After party: 3 sets for load: 10 single-leg DB deadlifts/leg 1:00 plank (push-up position) POST WORKOUT Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold CFP+ PERFORMANCE EMOM 15: Min. 1: 12/15 cal Assault bike Min. 2: 10 box jumps + 10 burpees Min. 3: Rest OFF-PEAK PROGRAM CFP ENGINE BUILDER Assault Bike 3 Sets: 1 Min Hard 2 Min Mod 1 Min Easy No rest between sets. -Rest 1 Min- 40 Sec Hard, 20 Sec Easy Recovery 30 Sec Harder, 30 Sec Easy Recovery 20 Sec Hardest, 40 Sec Easy Recovery 15 Sec Sprint at Max Effort, 45 Sec Easy Recovery 20 Sec Hardest, 40 Sec Easy Recovery 30 Sec Hard, 30 Sec Easy Recovery 40 Sec Hard, 20 Sec Easy Recovery -Rest 1 Min- 3 Sets 1 Min Hard 2 Min Mod 1 Min Easy No rest between sets. Total: 31 Min CFP BARBELL CLUB Snatch 3-3-2-2-1-1-1-1-1-1 Clean & Jerk 2-2-1-1-1-1-1-1-1-1 CFP GYMNASTY 20min AMRAP: 10 HSPU 20 Abmat Sit Ups 10 Chest to bar Pull Ups CROSSFIT
Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. For time: 21 thrusters 35/50kg 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs CROSSFIT BASICS Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. For time: 21 thrusters 25/35kg 6 rope climb pull-to-stands 15 thrusters 4 rope climb pull-to-stands 9 thrusters 3 rope climb pull-to-stands POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side CFP+ PERFORMANCE 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups :10 ring dip hold (top of dip) :10 ring dip hold (bottom of dip) – Rest as needed between movements and sets. – Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken. OFF-PEAK PROGRAM CFP ENGINE BUILDER Row 6 Sets: 90 Sec Fast 1 Min Easy 45 Sec Faster 1 Min Easy 30 Sec Fastest *Rest 2 Min between sets. CFP BARBELL CLUB Split Jerk From the Rack 3-2-2-1-1 Power Clean 3-3-2-2-2-1 Clean Pulls 3-3-3 CFP GYMNASTY For time of: 30-20-10 Toes to rings Burpee box jumps Ring dips CROSSFIT
For time: 50-40-30-20-10 DB snatches 15/22.5kg – Perform 12 toes-to-bars + 50 double-unders after each round. CROSSFIT BASICS For time: 35-30-25-20-10 DB snatches 5/10kg – Perform 10 sit-ups + 50 single-unders after each round. POST WORKOUT Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side CFP+ PERFORMANCE Every :30 x 12 sets: 1 power clean + 1 hang power clean – Perform complex unbroken. – Hold a challenging weight across all sets, around 60-70% of your 1-rep max. OFF-PEAK PROGRAM CFP ENGINE BUILDER Assault Bike 2 Sets 20 Sec Fastest Pace (90-95%) Rest 1 Min 40 Sec Faster Pace (85-90%) Rest 1 Min 60 Sec Fast Pace (80-85%) Rest 1 Min 40 Sec Faster Pace (85-90%) Rest 1 Min 20 Sec Fastest Pace (90-95%) Rest 5 Min CFP BARBELL CLUB Snatch Balance: 3 @ 60% 1RM Snatch 3 @ 65% 1RM Snatch 2 @ 70% 1RM Snatch 2 @ 75% 1RM Snatch 1 @ 80% 1RM Snatch 1 @ 85% 1RM Snatch 1 @ 90% 1RM Snatch * 60-90 seconds rest between sets. Snatch Complex 1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch 1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch *Rest 2:00 between sets CFP GYMNASTY For time of; 10-9-8-7-6-5-4-3-2-1 Burpees Pull-ups *10m handstand walk between each round. Scale options: A) 5 wall walks (nose touches the wall) B) 20 shoulder taps (nose facing the wall) CROSSFIT
"Fight Gone Bad" 3 rounds for max reps of: 1:00 wall-ball shots 1:00 sumo deadlift high pulls 25/35kg 1:00 box jumps 1:00 push presses 25/35kg 1:00 rowing calories Rest 1:00 CROSSFIT BASICS 3 rounds for max reps of: 1:00 wall-ball shots 1:00 sumo deadlift high pulls 15/20kg 1:00 box step-ups 1:00 push presses 15/20kg 1:00 rowing calories Rest 1:00 POST WORKOUT Accumulate: 2:00 seated straddle stretch – Hold :40 on the left leg, right leg, and in the center |
AuthorCrossFit Pretoria Archives
April 2023
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