CROSSFIT
7 sets for load: 3 hang power cleans After Party: 3 sets: 20 weighted glute bridges 20 banded side steps/side CROSSFIT BASICS 7 sets for load: 3 hang power cleans After Party: 3 sets: 20 weighted glute bridges 20 banded side steps/side POST WORKOUT 2 sets: :30 alternating scorpion stretch :30 forearm stretch/side CFP+ PERFORMANCE 3 sets: 800/1,000-m row – Rest 3:00 between sets – Try to hold the same pace across all 3 sets. Advanced athletes should shoot for negative splits.
0 Comments
CROSSFIT
For time: 15-12-9: Strict handstand push-ups Complete 21 sit-ups after each set. 15-12-9: Strict ring dips Complete 21 sit-ups after each set. 15-12-9: Push-ups Complete 21 sit-ups after each set. CROSSFIT BASICS For time: 15-12-9: DB strict presses Complete 10 sit-ups after each set. 15-12-9: Box dips Complete 10 sit-ups after each set. 15-12-9: Push-ups Complete 10 sit-ups after each set. POST WORKOUT Accumulate: 1:00 doorway pec-stretch/side 1:00 PVC Cuban presses CFP+ PERFORMANCE Accumulate: 10 legless rope climbs – Start from a seated position on the ground. CROSSFIT
7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold CROSSFIT BASICS 7 sets for load: 3 front squats Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold POST WORKOUT 2 sets: :30 frog stretch :30 couch stretch/leg CFP+ PERFORMANCE EMOM 14: Min. 1 | 6 candlesticks Min. 2 | 15 GHD sit-ups CROSSFIT
5 rounds for time of: 800-m run 30 KB swings 16/24kg 30 pull-ups CROSSFIT BASICS 4 rounds for time of: Run 600 meters 20 KB swings 12/16kg 20 ring rows POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE Every :30 x 12 sets: 2 power snatches – Perform touch-and-go reps. CROSSFIT
3 rounds each for time with a partner: 400/500m row 21 burpees 400m run CROSSFIT BASICS 3 rounds each for time with a partner: 200/250m row 12 burpees 200m run POST WORKOUT 2 sets: :30 alternating standing Figure 4 stretch :30 standing hamstring stretch/side CFP+ PERFORMANCE 30min EMOM: 1 Snatch CROSSFIT
Pre-workout: Build up to heavy single squat or power snatch. For time: 9-7-5 Muscle-ups Squat snatches (40/60kg) CROSSFIT BASICS Pre-workout: Build up to heavy single squat or power snatch. For time: 12-10-8 Low-ring muscle-ups 9-7-5 Hang squat snatches (15/20kg) POST WORKOUT Accumulate: 1:00 couch stretch/leg 1:00 foam roll upper back CFP+ PERFORMANCE 20min EMOM: Min 1: 7-10 Thrusters 40/30kg MIN 2: 7-10 Pull ups CROSSFIT
10 rounds for time: 400m run OR 400/500m row OR 1000/1200m bike – Rest 2:00 between rounds. CROSSFIT BASICS 10 rounds for time: 200m run OR 200m row OR 500m bike – Rest 2:00 between rounds. POST WORKOUT 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch CFP+ PERFORMANCE On a 10:00 clock: AMRAP DB box step-ups 22.5/15kg CROSSFIT
Pre-workout: 5 sets: 15m handstand walk For load: Split jerk 5-5-3-3-3-1-1-1-1 CROSSFIT BASICS Pre-workout: 5 sets: 15m handstand walk For load: Split jerk 5-5-5-5-5-3-3-3-3-3 POST WORKOUT Accumulate: 1:00 groiner stretch/side 1:00 banded shoulder stretch/side CFP+ PERFORMANCE 3 sets: 1 legless rope climb 3 rope climbs :30 strict toes-to-ropes – Rest 1:30 – Hang from the rope for the strict toes-to-ropes CROSSFIT
5 rounds for time: 20 pull-ups 400m run After party: 4 sets: :30 L-sit hold 15 seated leg raises CROSSFIT BASICS 5 rounds for time: 10 jumping pull-ups 200m run After party: 4 sets: :30 L-sit hold 15 seated leg raises POST WORKOUT 3 sets: 10 Cuban presses (PVC) :20 doorway pec-stretch/side CFP+ PERFORMANCE Every 2:00 for 7 sets: 3 back squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best back squat. – Increase the load as desired. |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|