CROSSFIT
On a 10:00 clock for reps: 2:00 double-unders 2:00 sit-ups 1:30 double-unders 1:30 sit-ups 1:00 double-unders 1:00 sit-ups :30 double-unders :30 sit-ups After Party: Accumulate: 100 superman back extensions CROSSFIT BASICS On a 10:00 clock for reps: 2:00 single-unders 2:00 sit-ups 1:30 single-unders 1:30 sit-ups 1:00 single-unders 1:00 sit-ups :30 single-unders :30 sit-ups After Party: Accumulate: 100 superman back extensions POST WORKOUT 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch CFP+ PERFORMANCE 2 sets for total time: 200-m run 400-m run 800-m run 100-m sprint – Rest 1:00 between each distance. – Each run should be a hard effort relative to the distance being performed. No pacing.
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CROSSFIT
Pre-workout: For reps: 1:00 shuttle runs – Rest 1:30 1:00 shuttle runs – Rest 1:00 1:00 shuttle runs – Rest :30 1:00 shuttle runs 3 rounds for time: 200-m DB farmers carry 15 knees-to-elbows 10 DB overhead walking lunges CROSSFIT BASICS Pre-workout: For reps: 1:00 shuttle runs – Rest 1:30 1:00 shuttle runs – Rest 1:00 1:00 shuttle runs – Rest :30 1:00 shuttle runs 3 rounds for time: 200-m DB farmers carry 15 hanging knee raises 10 DB front-rack walking lunges POST WORKOUT Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) CROSSFIT
Pre-workout: EMOM 6: 2 thrusters – Rest with the remaining time in the minute. – Increase load across as many sets as possible. For time: 15-12-9: Thrusters (30/40kg) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups CROSSFIT BASICS Pre-workout: EMOM 6: 2 thrusters – Rest with the remaining time in the minute. – Increase load across as many sets as possible. For time: 15-12-9: Thrusters (15/20kg) Jumping pull-ups -Rest 5:00 12-9-6: Thrusters Jumping pull-ups – Rest 5:00 9-6-3: Thrusters Jumping pull-ups POST WORKOUT Accumulate: 1:00 foam roll low back 1:00 foam roll quadriceps/leg CFP+ PERFORMANCE EMOM 8: 3 deficit handstand push-ups – Start small and build the deficit. CROSSFIT
For time: 400m run 12 box jumps 400m run 24 box jumps 400m run 36 burpees 400m run CROSSFIT BASICS For time: 200m run 12 box jumps 200m run 24 box step-ups 200m run 36 burpees 200m 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: 2,000/2,500-m assault bike – Rest 3:00 between sets – Perform a negative split/ increase the pace each set. CROSSFIT
7 sets for load: 1 snatch balance + 2 overhead squats After Party 4 sets: :40 alternating single-leg squats – Rest :20 CROSSFIT BASICS 7 sets for load: 3 snatch balances + 3 overhead squats After Party 4 sets: :40 alternating single-leg squats – Rest :20 POST WORKOUT Accumulate: 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE EMOM 8: 3 straight-leg box jumps – Start small and build in height. CROSSFIT
EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 ring dips Score = total reps and calories. After Party 4 sets: :20 pike-ups on the rower – Rest :10 :20 sit-ups – Rest :10 CROSSFIT BASICS EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 push-ups Score = total reps and calories. After Party 4 sets: :20 pike-ups on the rower – Rest :10 :20 sit-ups – Rest :10 POST WORKOUT 3 sets: :20 doorway pec stretch/side 20 banded pull-a-parts CFP+ PERFORMANCE Every 2:30 for 5 sets: 7 front squats (from the floor) – Start at 50% of 1-rep front squat and build to a heavy set. CROSSFIT
For time: 1,600-m run 150 double-unders 50 burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees CROSSFIT BASICS For time: 800-m run 150 single-unders 40 burpees 400-m run 100 single-unders 25 burpees 200-m run 50 single-unders 10 burpees CROSSFIT
Pre-workout: EMOM 8: 1 deadlift – Rest with the remaining time in the minute. – Increase load across as many sets as possible. 5 rounds for time: 15 deadlifts (70/100kg) :30 hanging L-sit hold CROSSFIT BASICS Pre-workout: EMOM 8: 1 deadlift – Rest with the remaining time in the minute. – Increase load across as many sets as possible. 5 rounds for time: 15 deadlifts (40/60kg) :30 hanging tuck hold POST WORKOUT Accumulate: 1:00 foam roll low back 1:00 piriformis stretch/side CROSSFIT
3 rounds for reps: 2:00 rope climbs 1:00 weighted sit-ups (5/10kg) 1:00 Assault bike – Rest 1:00 After party: Accumulate: 50 weighted dips – Use a dumbbell or medicine ball to add load to the dips. – Perform the dips on the rings or static straight bars. CROSSFIT BASICS 3 rounds for reps: 2:00 pull-to-stands 1:00 sit-ups 1:00 Assault bike – Rest 1:00 After party: Accumulate: 50 weighted dips – Use a dumbbell or medicine ball to add load to the dips. – Perform the dips on the rings or static straight bars. POST WORKOUT 3 sets: :30 cobra stretch :30 alternating scorpion stretch CFP+ PERFORMANCE 5 sets: On a 2:00 clock: 20 wall-ball shots Max calories on any machine – Rest 2:00 between sets. – Use a medicine ball with which you can perform every set of wall-ball shots unbroken. WEDNESDAY
CROSSFIT Pre-workout: 5 sets: 3 squat clean and strict presses – Each set must be completed unbroken. – Increase load across as many sets as possible. 5 rounds for time: 12 hang power clean and jerks (35/50kg) 9 thrusters 6 power snatches CROSSFIT BASICS Pre-workout: 5 sets: 3 squat clean and strict presses – Each set must be completed unbroken. – Increase load across as many sets as possible. 5 rounds for time: 12 hang power clean and jerks (20/30kg) 9 thrusters 6 power snatches POST WORKOUT 2 sets: :30 foam roll IT band/side :30 foam roll quads/side CFP+ PERFORMANCE EMOM 10: 10 alternating single-leg squats – Rest with the remaining time in the minute. – If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell. |
AuthorCrossFit Pretoria Archives
April 2023
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