CROSSFIT
5 rounds for time: 40 double-unders 30 box step-ups 20 KB swings 16/24kg CROSSFIT BASICS 5 rounds for time: 40 single-unders 20 box step-ups 15 KB swings 12/16kg POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves CFP+ PERFORMANCE 6 sets: 1:20 total distance on any machine – Rest :40 between sets. Aim for consistency across all sets. – Your score is the total distance accumulated across the 6 sets.
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CROSSFIT
Pre-workout: 5 sets for height: 3 box jumps – Rest as needed between sets. AMRAP 12: 9/12cal. row 24 sit-ups CROSSFIT BASICS Pre-workout: 5 sets for height: 3 box jumps – Rest as needed between sets. AMRAP 12: 9/12cal. row 15 sit-ups POST WORKOUT Accumulate: 1:00 cobra stretch 30 Superman arch-ups CFP+ PERFORMANCE Every 2:00 for 6 sets: 1-5 unbroken muscle-ups (bar or ring) – If you are unable to perform a muscle-up, complete the most challenging pulling exercise you are capable of. CROSSFIT
“MURPH” For time: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run – Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you have a 20lb vest or body armor, wear it. CROSSFIT BASICS For time: 800m run 50 ring rows 100 knee push-ups 150 air squats 1600m run POST WORKOUT 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle) CFP+ PERFORMANCE Every 3:00 for 5 sets: 5 back squats – Rest for the remaining time on the 3:00 clock. – Use at least 70% of your best back squat. – Increase load across as many sets as possible. CROSSFIT
5 rounds each for time with a partner: 150m run 15 knees-to-elbows 15 burpees CROSSFIT BASICS 5 rounds each for time with a partner: 150m run 10 sit-ups 10 burpees CROSSFIT
5 rounds for time: 63 double-unders 15 box jump-overs 9 hang squat cleans 35/50kg – Athletes must step down from the top of the box. After party: 2 sets: 1:00 good mornings 20/15kg Max-effort L-sit hold – Rest 1:00-1:30 between movements. CROSSFIT BASICS 5 rounds for time: 63 single-unders 15 box step-overs 9 hang squat cleans 15/20kg – Athletes must step down from the top of the box. After party: 2 sets: 1:00 good mornings 15/20kg Max-effort L-sit hold – Rest 1:00-1:30 between movements. POST WORKOUT 2 sets: :45 couch stretch/side 1:00 standing straddle stretch CROSSFIT
Pre-workout: On an 8:00 clock: Handstand walk/wall walk practice 5 sets for load: 5 push jerks CROSSFIT BASICS Pre-workout: On an 8:00 clock: Handstand walk/wall walk practice 5 sets for load: 5 push jerks POST WORKOUT 1 set 1:30 lat/side delt foam roll/arm 1:30 T-spine foam roll with arms overhead CFP+ PERFORMANCE 3 x AMRAP 4: 400/500-m row 200-m run Max-distance row – Rest 3:00 between AMRAPs. CROSSFIT
Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch/arm – Complete 5 consecutive reps on one arm, then 5 more on the other. AMRAP 10: 12 alternating DB snatches 15/22.5kg 4 bar muscle-ups CROSSFIT BASICS Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch/arm – Complete 5 consecutive reps on one arm, then 5 more on the other. AMRAP 10: 12 alternating DB snatches 5/7.5kg 4 banded pull-ups POST WORKOUT 1 set: 1:00 barbell bicep mash/arm 1:00 barbell forearm mash/arm 1:00 double forearm stretch on wall CFP+ PERFORMANCE 6 sets: 3 tall snatches – Use 20-40% of 1-rep snatch and rest 1:00-1:30 between sets. CROSSFIT
On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired. After party: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. CROSSFIT BASICS On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired. After party: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. POST WORKOUT 2 sets: 1:00 quadriceps foam roll 1:00 saddle stretch CFP+ PERFORMANCE EMOM 10: Min. 1 | 2 Deadlifts Min. 2 | :15-:30 ring support hold CROSSFIT
For time: 25 burpees 400m weighted run 25 weighted pull-ups 400m weighted run 25 handstand push-ups 400m weighted run 25 chest-to-bar pull-ups 400m weighted run 25 burpees CROSSFIT BASICS For time: 25 burpees 400m run 25 ring rows 200m run 15 push-ups 400m run 25 jumping pull-ups 200m run 25 burpees POST WORKOUT 1 set: 1:00 calf mash/leg 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE 5 sets: 8 deficit deadlifts (2-3 in) – Use 50-60% of 1-rep standard deadlift and rest 2:00 between sets CROSSFIT
5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height 16/24kg After Party: On a 5:00 clock: Max Turkish get-ups CROSSFIT BASICS 5 rounds for time: 12 burpees over kettlebell 12 KB swings to shoulder height 8/12kg After Party: On a 5:00 clock: Max Turkish get-ups POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves |
AuthorCrossFit Pretoria Archives
February 2023
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