CROSSFIT
5 sets for load: 5 push presses After party: 5 sets for reps: :50 bar-facing burpees :10 rest CROSSFIT BASICS 5 sets for load: 5 push presses After party: 5 sets for reps: :50 bar-facing burpees :10 rest POST WORKOUT 3 sets: :30 reach, roll, and lift 20 banded pull-aparts 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
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CrossFit Hope for Refugees Join us this Saturday 7 May AT 8AM for the CrossFit Hope for Refugees workout! We'll have fun with the workout then head out for breakfast together!! Olympic Lifting Workshop
Join us next Saturday 14 May AT 9am for an Olympic Lifting Workshop at CrossFit Razmig! We will run the workshop and stay for a bit of a social with their community! Regular price is R650pp for the workshop, but for CFP members it’s only R450! CrossFit Razmig Address: c/o Blesbok Street and Garsfontein Rd, Mooikloof. To book a spot use the following details and use your name and surname as reference: FNB Private C Theron Current Account Acc nr: 62530209932 Branch: 250655 Reference: Name + Surname CROSSFIT
3 rounds for time: 21 KB swings 16/24 kg 200m run Rest 3:00 For time: 21 single-arm KB swings/ per arm 16/24kg 800m run CROSSFIT BASICS 3 rounds for time: 21 KB swings 8/12kg 200m run Rest 3:00 For time: 21 single-arm KB swings per arm 8/12kg 400m run 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: 10 snatch pulls 15/20kg 10 high hang snatches 10 snatch balances – Rest as needed between sets. – Focus on hitting positions over moving too fast. CROSSFIT
AMRAP 14: 7 muscle-ups 50 wall-ball shots 100 double-unders After Party: 3 sets: Max-rep strict ring pull-ups – Rest 2:00 between sets. CROSSFIT BASICS AMRAP 14: 7 muscle-up transitions 30 wall-ball shots 60 single-unders After Party: 3 sets: Max-rep strict ring pull-ups – Rest 2:00 between sets. 2 sets: :30 couch stretch/leg :30 standing calf stretch/leg CFP+ PERFORMANCE 4 sets: :30 handstand walk :30 GHD sit-up hold (parallel to floor) – Rest 2:00 between sets. – Record total distance traveled on your hands. CrossFit
Pre-workout: EMOM 10: 1 hang power clean AMRAP 10: 5 power cleans (60/90kg) 10 toes-to-bars CrossFit Basics Pre-workout: EMOM 10: 1 hang power clean AMRAP 10: 5 power cleans (25/35kg) 10 hanging knee raises Post Workout 2 sets: :30 forearm stretch (palms down, fingers forward) :30 forearm stretch (palms down, fingers backward) :30 forearm stretch (back of hand, fingers backward) CFP+ Performance Every 2:00 for 7 sets: 3 front squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best front squat. – Increase load as desired. |
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April 2023
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