CROSSFIT
2 rounds for time: 50 pull-ups 15 clean and jerks 40/60kg 75 sit-ups CROSSFIT BASICS 2 rounds for time: 20 jumping pull-ups 10 clean and jerks 25/35kg 40 sit-ups POST WORKOUT 3 sets: :30 doorway stretch/side :30 banded shoulder stretch/side CFP+ PERFORMANCE 16min EMOM: Min 1: 10m handstand walk Min 2: 20 pistols
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CROSSFIT
Pre-workout: For load: EMOM 10: 2 back squats For time: 9-15-21: Back squats 70/100kg – Run 400 m after each set of back squats. CROSSFIT BASICS Pre-workout: For load: EMOM 10: 2 back squats For time: 9-15-21: Back squats 30/40kg – Run 200 m after each set of back squats. POST WORKOUT 2 sets: :30 standing quad stretch/leg :30 couch stretch/leg CFP+ PERFORMANCE On a 20:00 clock: 5 sets for reps: On a 2:00 clock: 200-m row Max burpees – Rest 2:00 between sets. CROSSFIT
7 rounds for reps: 15 DB deadlifts (15/22.5 kg) 1:00 calorie bike – Rest 1:00 After Party: 5 sets each with a partner: :45 DB front-rack hold Max TTB / Knee Raises – P1 holds the front rack while P2 performs max TTB / Knee Raises. Partners switch after :45. CROSSFIT BASICS 7 rounds for reps: 15 DB deadlifts (5/7.5 kg) 1:00 calorie bike – Rest 1:00 After Party: 5 sets each with a partner: :45 DB front-rack hold Max TTB / Knee Raises – P1 holds the front rack while P2 performs max TTB / Knee Raises. Partners switch after :45. POST WORKOUT 2 sets: :30 leg swing (across body)/leg :30 sit and reach stretch CFP+ PERFORMANCE Accumulate: 3:00 L-sit hold – Every time you break, complete 20 double-unders. CROSSFIT
Pre-workout: On a 5:00 clock: Max-distance handstand walk For total time: 3 rounds: 12 strict handstand push-ups 50 air squats – Rest 3:00 – 3 rounds: 12 kipping handstand push-ups 25 box jumps CROSSFIT BASICS Pre-workout: On a 5:00 clock: Max-distance handstand walk For total time: 3 rounds: 15 hand-release push-ups 30 air squats – Rest 3:00 – 3 rounds: 15 push-ups 15 box jumps POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE Every 4:00 for 5 sets: 3 snatches (~60%) 2 snatches (~67%) 1 snatch (~75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed. CROSSFIT
5 rounds with a partner: 800m run 50 push-ups 5 rope climbs CROSSFIT BASICS 5 rounds with a partner: 400m run 30 push-ups 6 pull-to-stands POST WORKOUT Accumulate: 30 reach, roll, and lift CFP+ PERFORMANCE EMOM 10: Min. 1 | 80 single-unders Min. 2 | 18 burpees – Time cap each movement at :50. The single-unders should be at a recovery pace and the burpees should be a drawn-out sprint every round. CROSSFIT
Pre-workout: EMOM 6: 10 alternating single-leg squats For time: 400m walking lunge CROSSFIT BASICS Pre-workout: EMOM 6: 10 alternating single-leg squats On a 10:00 clock: Max-distance lunge POST WORKOUT 2 sets: :30 standing quad stretch/side :30 quad foam roll/side CFP+ PERFORMANCE 6 sets: 1:20 air bike – Rest :40 between sets. Aim for consistency across all sets. CROSSFIT
After Party: On an 8:00 clock: Every 2:00 x 4 sets 4 weighted pull-ups For time: 30 pull-ups 200 double-unders 30 chest-to-bar pull-ups CROSSFIT BASICS After Party: On an 8:00 clock: Every 2:00 x 4 sets 4 weighted pull-ups For time: 20 jumping pull-ups 200 single-unders 20 ring rows POST WORKOUT Accumulate: 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE Every 2:00 for 5 sets: 5 pause overhead squats – Loads should be at 30-50%. This is for technique practice, NOT strength work. Spend more time at the bottom than you want to. CROSSFIT
5 sets for load: Sumo deadlifts 12-10-8-6-4 CROSSFIT BASICS 5 sets for load: Sumo deadlifts 12-10-8-6-4 POST WORKOUT Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) CFP+ PERFORMANCE 3 sets for completion: 3-5 false-grip ring-to-chest pull-ups 3-5 skin the cats 3 low-ring muscle-up transitions – Rest no more than 1:00 between movements. Scale up to seated L-sit muscle-ups if possible. CROSSFIT
For time: 400/500m row 25 shoulder presses 35/50kg 400/500m row 15 shoulder presses 400/500m row 10 shoulder presses 400/500m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. After party: 2 sets: 15 KB side-bends/arm Max-rep strict ring dips CROSSFIT BASICS For time: 200/250m row 15 shoulder presses 25/34kg 200/250m row 10 shoulder presses 200/250m row 5 shoulder presses 200/250m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. After party: 2 sets: 15 KB side-bends/arm Max-rep strict ring dips POST WORKOUT 2 sets: 10 Cuban presses (PVC) 10 Y-raises (use small plates) 10 T-raises (use small plates) CFP+ PERFORMANCE Every 4:00 for 5 sets: 3 cleans (~60%) 2 cleans (~67%) 1 clean (~75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed. CROSSFIT
For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (45/70kg Box jump-overs – Athletes stand at the top of the box and step down. After party: 4 sets: :30 side plank/side 1:00 Abmat sit-ups CROSSFIT BASICS For time: 2-4-6-8-10-10-8-6-4-2: Deadlifts 25/35kg Box step-overs – Athletes stand at the top of the box and step down. After party: 4 sets: :30 side plank/side 1:00 Abmat sit-ups POST WORKOUT 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg |
AuthorCrossFit Pretoria Archives
April 2023
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