CROSSFIT
Pre-workout: On a 8:00 clock: Build to a heavy 5-rep touch and go push jerk from the floor – Athletes may NOT rest with the bar in the front rack between reps. For time: 1000-m row then… 5 rounds: 25 pull-ups 7 push jerks (40/60kg) CROSSFIT BASICS Pre-workout: On a 8:00 clock: Build to a heavy 5-rep touch and go push jerk from the floor – Athletes may NOT rest with the bar in the front rack between reps. For time: 1000-m row then… 5 rounds: 15 jumping pull-ups 7 push jerks (30/40kg) POST WORKOUT Accumulate: 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE Snatch Ladder: EMOM until failure: 1 snatch – Rx’d starting weight is 65/95 lb – Girls add 5-lbs and guys add 10-lbs. to each side of the bar every minute.
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CROSSFIT
Pre-workout: 4 sets for load: 8 double-KB front rack squats – Rest 1:00-1:30 between sets. For time: 150 double-unders 30 KB box step-ups (16/24 kg) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups CROSSFIT BASICS Pre-workout: 4 sets for load: 8 double-KB front rack squats – Rest 1:00-1:30 between sets. For time: 150 single-unders 30 KB box step-ups (8/12 kg) 100 single-unders 20 KB box step-ups 50 single-unders 10 KB box step-ups CROSSFIT
For time: 400/500-m row then… 24-18-12: Power snatches (25/35kg) 12-9-6: Bar muscle-ups then… 400/500-m row CROSSFIT BASICS For time: 400/500-m row then… 15-12-9: Power snatches (15/20 kg) Jumping pull-ups then… 400/500-m row POST WORKOUT 2 sets: :30 scorpion stretch/side 1:00 seated straddle stretch CFP+ PERFORMANCE 10 sets for time: 250/300-m row – Rest :30 between sets. CROSSFIT
7 sets For load: 1 push press + 1 push jerk + 1 split jerk After Party 10 rounds with a partner for time: 12/15 calorie assault bike – You go, I go CROSSFIT BASICS 7 sets For load: 2 push presses + 2 push jerks After Party 10 rounds with a partner for time: 12/15 calorie assault bike – You go, I go POST WORKOUT 1 set: 1:00 banded shoulder stretch/arm 1:00 PVC pass-throughs 1:00 cumulative table-top stretch CFP+ PERFORMANCE 3 sets for max-reps: Russian Dip + Leg lift – Rest 3:00 between sets. – Perform a controlled leg lift at the top of the dip, then lower the legs and return to the bottom of the dip. CROSSFIT
5 rounds for time: 5 deadlifts (85/125kg) 10 burpees-to-target After Party On a 5:00 clock: :30 handstand hold – Rest :30 CROSSFIT BASICS 5 rounds for time: 5 deadlifts (40/60kg) 10 burpees-to-target After Party On a 5:00 clock: :30 handstand hold – Rest :30 POST WORKOUT 3 sets: :30 standing pike stretch – Rest :30 between sets. CFP+ PERFORMANCE On a 15:00 clock: EMOM 5 3 below-the-knee hang snatch EMOM 5 2 below-the-knee hang snatch EMOM 5 1 below-the knee hang snatch – Increase load once every 5 minutes. Use the same weight for each EMOM. CROSSFIT
Pre-workout: On a 10:00 clock: Build to a heavy 1-rep front squat AMRAP 12: 3-6-9-12… Pull-ups Sit-ups Front squats (30/40kg) CROSSFIT BASICS Pre-workout: On a 10:00 clock: Build to a heavy 1-rep front squat AMRAP 12: 3-6-9-12… Ring rows Sit-ups Front squats (25/35kg) POST WORKOUT 2 sets: 1:00 couch stretch/side CFP+ PERFORMANCE 10 sets for load: 1 pause back squat + 2 back squats – Start at 70% and increase load as much as possible without sacrificing bar speed. – Rest exactly 2:00 between sets. CROSSFIT
For time: 30 toes-to-bars 30-meter KB front rack lunge 20 toes-to-bars 20-meter KB front rack lunge 10 toes-to-bars 10-meter KB front rack lunge – Use two KBs for the front-rack lunges. After Party 8 sets: :20 double-unders – Rest :10 CROSSFIT BASICS For time: 30 hanging knee raises 30-meter walking lunge 20 hanging knee raises 20-meter walking lunge 10 hanging knee raises 10-meter walking lunge After Party 8 sets: :20 double-unders – Rest :10 CROSSFIT
5 sets for load: 5 weighted strict pull-ups 5 weighted strict ring dips After Party 3 sets: 1:00 max calorie bike – Rest 1:00 between sets. CROSSFIT BASICS 5 sets for reps: :30 strict pull-ups :30 strict ring dips After Party 3 sets: 1:00 max calorie bike – Rest 1:00 between sets. POST WORKOUT 3 sets: :20 banded shoulder stretch/side 20 banded pull-aparts CFP+ PERFORMANCE EMOM 20: 10 burpees CROSSFIT
3 rounds for reps: 1:30 air squats 1:30 sit-ups 1:30 calorie row After Party Accumulate: 2:00 in a handstand – Stomach facing the wall. CROSSFIT BASICS 3 rounds for reps: 1:30 air squats 1:30 sit-ups 1:30 calorie row After Party Accumulate: 2:00 in a handstand – Stomach facing the wall. POST WORKOUT Accumulate: 2:00 seated straddle stretch – Hold :40 on the left leg, right leg, and in the center CFP+ PERFORMANCE Accumulate: For load and quality: 15 Turkish get-ups/arm – Increase load as you are able CROSSFIT
Pre Workout EMOM 8: 3 heavy push presses 5 rounds for time: 25 push presses (25/35kg) 50 double-unders CROSSFIT BASICS Pre Workout EMOM 8: 3 heavy push presses 5 rounds for time: 15 push presses (15/20kg) 50 single-unders POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE Accumulate: 3:00 L-sit hold – Choose a variation in which you can maintain at least a :10 hold before breaking. |
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April 2023
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