CROSSFIT
For time: 50-40-30-20-10: Push-ups 25-20-15-10-5: Box jump overs (51/61cm) CROSSFIT BASICS For time: 25-20-15-10-5: Push-ups from knees 25-20-15-10-5: Box step overs (30/51cm) AFTER PARTY Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets. POST WORKOUT 3 sets: :30 reach, roll, and lift 20 banded pull-aparts
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CROSSFIT
6 rounds for time: 50 double-unders 25 weighted sit-ups (14/20 lb) CROSSFIT BASICS 6 rounds for time: 50 single-unders 25 sit-ups AFTER PARTY 3 sets: 1:00 plank hold 20 GHD hip extensions POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves CROSSFIT
Pre-workout: Row 500m 4 rounds for time: 400/500-m row 50 air squats 400-m run CROSSFIT BASICS Pre-workout: Row 500m 4 rounds for time: 200/250-m row 25 air squats 200-m run POST WORKOUT 2 sets: :30 frog stretch :30 couch stretch/leg CFP+ PERFORMANCE EMOM 20: Min. 1 | 12 wall-ball shots (14/20 lb) Min. 2 | 9/12 cal. bike CROSSFIT
For load: 3 sets: Every 3:00 1 front squat 3 sets: Every 2:00 2 front squats 3 sets: Every 1:00 3 front squat CROSSFIT BASICS For load: 3 sets: Every 3:00 1 front squat 3 sets: Every 2:00 2 front squats 3 sets: Every 1:00 3 front squat AFTER PARTY 1 set: 400-m front rack walk (65/95 lb) POST WORKOUT 2 sets: :30 standing quad stretch/side :30 quad foam roll/side CFP+ PERFORMANCE EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest – Start each rope climb from a seated position on the floor. CROSSFIT
For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bars as needed. CROSSFIT BASICS For time with a partner: 20 hanging knee raises 1-mile run 20 hanging knee raises 1-mile run 20 hanging knee raises – One partner works while one rests. Partition the runs and toes-to-bars as needed. POST WORKOUT 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch CFP+ PERFORMANCE 5 sets: 20 hollow rocks 20 seated leg raises CROSSFIT
5 rounds for time: 400/500-m row 1:00 handstand push-ups CROSSFIT BASICS 5 rounds for time: 200/250-m row 1:00 push-ups After Party: Accumulate: 60 alternating push-up + DB renegade row – Perform push-ups with hands on the DBs. POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE 5 sets for load: 3 power clean @ 70% 2 power clean @ 80% 1 power clean @ 90% – Rest 2:00 between sets. CROSSFIT
4 rounds for time: 5 squat cleans (45/70kg) 20 hand-release push-ups 80 double-unders CROSSFIT BASICS 4 rounds for time: 5 squat cleans (30/40kg) 20 hand-release knee push-ups 80 single-unders After Party: EMOM 7: 1 hang clean (squat or power) POST WORKOUT 2 sets: :30 banded shoulder stretch/side :30 wrist extension stretch/side CROSSFIT
Pre-workout: On an 8:00 clock: Build to a heavy 3-rep weighted chin-up – Rest 1:00 between sets. AMRAP 10: 1-2-3-4… DB Turkish get-up (35/50 lb) Strict chest-to-bar pull-up – Continue adding 1-rep to each round until time expires. CROSSFIT BASICS Pre-workout: On an 8:00 clock: Build to a heavy 3-rep weighted chin-up – Rest 1:00 between sets. AMRAP 10: 1-2-3-4… DB Turkish get-up (10/15 lb) Ring row – Continue adding 1-rep to each round until time expires. POST WORKOUT 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation CFP+ PERFORMANCE EMOM 20: Min. 1 – 13/18 cal. row Min. 2 – 40 double-unders CROSSFIT
For load: 1-rep max back squat 1-rep max shoulder press 1-rep max deadlift CROSSFIT BASICS. For load: 1-rep max back squat 1-rep max shoulder press 1-rep max deadlift After Party: Rest, stretch, recover POST WORKOUT 2 Sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg CFP+ PERFORMANCE For time: 20 Wall walks (:05 hold at the top of the walk) CROSSFIT
For time: 5,000-m run After Party: For completion: 100 abmat sit-ups CROSSFIT BASICS AMRAP 25: 400-m run – Rest 1:00 between runs. After Party: For completion: 100 abmat sit-ups POST WORKOUT Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) 1:00 lacrosse ball roll/foot CFP+ PERFORMANCE 5 sets: 20 sit-ups :20 seated L-hold |
AuthorCrossFit Pretoria Archives
April 2023
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