CROSSFIT
For time: 27-21-15-9: Calorie row Thrusters (30/40kg) After Party: 5 sets: 3 thrusters – Increase loading across as many sets as possible. CROSSFIT BASICS For time: 21-15-9-3: Calorie row Thrusters (15/20 kg) After Party: 5 sets: 3 thrusters – Increase loading across as many sets as possible. POST WORKOUT 3 sets: 10 supine snow angels 10 prone snow angels
0 Comments
CROSSFIT
10 rounds for time: 7 toes-to-bars 7 hand-release push-ups 7 pull-ups After Party: Accumulate: 30 weighted strict pull-ups – Use a weight you can maintain sets of 5 or more reps. CROSSFIT BASICS 10 rounds for time: 7 hanging knee raises 7 knee hand-release push-ups 7 ring rows After Party: Accumulate: 30 weighted strict pull-ups – Use a weight you can maintain sets of 5 or more reps. POST WORKOUT 3 sets: 10 supine snow angels 10 prone snow angels CFP+ PERFORMANCE 3 sets: 800/1,000-m row – Rest 3:00 between sets – Try to hold the same pace across all three sets. More advanced athletes should shoot for negative splits. CROSSFIT
7 sets for load: 3 overhead squats After Party: 5 sets: 5 sots press – Increase loading across as many sets as possible. CROSSFIT BASICS 7 sets for load: 5 overhead squats After Party: 5 sets: 5 sots press – Increase loading across as many sets as possible. POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side CFP+ PERFORMANCE Accumulate: 2:00 L-sit hold 50 seated leg raises CROSSFIT
3 rounds for time: 15 push jerks (45/70kg) 15 box jump-overs After Party: EMOM 8: :30 max ring dips CROSSFIT BASICS 3 rounds for time: 15 push jerks (25/35kg) 15 box step-overs After Party: EMOM 8: :30 max ring dips POST WORKOUT 3 sets: 10 ATY raises :30 doorway pec-stretch/side CFP+ PERFORMANCE For time: :30 handstand hold 30 handstand push-ups :30 handstand hold – Rest 3:00 :20 handstand hold 20 handstand push-ups :20 handstand hold – Rest 3:00 :10 handstand hold 10 strict handstand push-ups :10 handstand hold CROSSFIT
AMRAP 20: 200m Run 21/30 Cal row 40 Air squats CROSSFIT BASICS AMRAP 20: 200m Run 15/21 Cal row 25 Air squats POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves CFP+ PERFORMANCE 7 sets for load: 1 clean grip deadlift 1 clean pull 1 power clean 1 hang power clean – All four reps must be completed unbroken. – Increase loading across as many sets as possible. CROSSFIT
Pre-workout: On a 5:00 clock: Every :30 perform: 2 power cleans – Cleans must be performed as touch and go reps For time: 30-20-10: Power cleans (30/40kg) Lateral hops over the barbell Alternating barbell lunges Lateral hops over the barbell CROSSFIT BASICS Pre-workout: On a 5:00 clock: Every :30 perform: 2 power cleans – Cleans must be performed as touch and go reps For time: 30-20-10: Power cleans (25/35kg) Lateral hops over the barbell Alternating lunges Lateral hops over the barbell POST WORKOUT Accumulate: 1:00 foam roll calf/leg 1:00 foam roll IT band/leg CROSSFIT
On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From 10:00-15:00: 75 burpees-to-target From 15:00-20:00: 800/1,000-m row – Score is total combined work time. AFTER PARTY 1 set: 200m overhead plate carry (15/20kg) 50 v-ups 200m overhead plate carry CROSSFIT BASICS On a 20:00 clock, each for time: From 0:00-5:00: 600-m sprint From 5:00-10:00: 75 ring rows From 10:00-15:00: 50 burpees-to-target From 15:00-20:00: 600/750-m row – Score is total combined work time. AFTER PARTY 1 set: 200m overhead plate carry (15/20kg) 50 v-ups 200m overhead plate carry POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side CROSSFIT
Pre-workout: On a 12:00 clock: Every 2:00 perform: 5 double overhand deadlift – Build to your heaviest set. AMRAP 9: 9 deadlifts (70/100kg) 3 wall walks CROSSFIT BASICS Pre-workout: On a 12:00 clock: Every 2:00 perform: 5 double overhand deadlift – Build to your heaviest set. AMRAP 9: 9 deadlifts (25/35kg) 3 partial ROM wall walks POST WORKOUT 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg CFP+ PERFORMANCE For time: 100 burpee box jump overs CROSSFIT
On a 10:00 clock: 1 thruster – Build to your heaviest single. 10 rounds for time: 10 KB swings (16/24kg) 10 dumbbell thrusters CROSSFIT BASICS For total reps: On a 10:00 clock: 1 thruster – Build to your heaviest single. 10 rounds for time: 7 KB swings (8/12kg) 7 dumbbell thrusters POST WORKOUT Accumulate: 2:00 frog stretch CFP+ PERFORMANCE Tabata bottom to bottom squats CROSSFIT
For total reps: EMOM 14: Min. 1 | :30 box jumps Min. 2 | Muscle-ups After Party: On a 10:00 clock: Build to a heavy 3-rep strict chest-to-bar pull-up – Add load by holding a DB between the legs CROSSFIT BASICS For total reps: EMOM 14: Min. 1 | :30 box step-ups Min. 2 | Banded pull-ups After Party: On a 10:00 clock: Build to a heavy 3-rep strict chest-to-bar pull-up – Add load by holding a DB between the legs POST WORKOUT 3 sets: :30 reach, roll, and lift 30 banded pull-aparts CFP+ PERFORMANCE 20 sets for distance: :20 row OR bike – Rest :10 |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|