CROSSFIT
Build to a heavy thruster. "FRAN" For Time: 21-15-9 Thrusters 40/30kg Pull-ups CROSSFIT BASICS Build to a heavy thruster. For Time: 21-15-9 Thrusters 20/15kg Jumping Pull-ups COOL DOWN Build up to a heavy double chin pull-up. CFP+ PERFORMANCE Stamina 5 Rounds For Time: 200m Run 200m Walk *Record every 200m run time.
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CROSSFIT
4 Sets: 5 Toes to bar + :20 sec L-hang Hold 5 Rounds For Time: 400m Run 1 Legless Rope Climb 3 Rope Climbs CROSSFIT BASICS 4 Sets: 5 Knee tucks + :20 sec knee tuck hold 5 Rounds For Time: 200m Run 10 Pull-to-Stands COOL DOWN 3 Sets: :30 Wrist Extension Stretch / Side :30 Rocking Calf Stretch / Side CFP+ PERFORMANCE Skill 8 Sets: :20 Handstand Hold Rest :10 CROSSFIT
For Time:10 Muscle-ups 100 Air Squats 10 Muscle-ups 100/75 Calorie Row CROSSFIT BASICS For Time: 10 Low Ring Muscle-up Transitions 60 Air Squats 10 Low Ring Muscle-up Transitions 60/45 Calorie Row COOL DOWN 3 Sets:10 Cuban Press (pvc) 5 ATY Drill (no weight) CFP+ PERFORMANCE Strength 1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat. CROSSFIT
Accumulate: 1:30 Weighted Hollow Hold 30 Single-Arm KB Renegade Rows / Arm For Time With A Partner: 150 KB Swings 24/16kg 1 Mile Run 150 KB Swings - Run at the same time with your partner. CROSSFIT BASICS Accumulate: 1:30 Weighted Hollow Hold 30 Single-Arm KB Renegade Rows / Arm For Time With a Partner: 50 KB Swings 16/8kg 400m Run 50 KB Swings 400m Run - Run at the same time with your partner. CROSSFIT
Accumulate: 50 Pike-ups on Rower 25 Medball V-ups 12min AMRAP: 6-9-12-15... Calorie Row Wall Balls - Add 3 reps to each movement after each completed round. CROSSFIT BASICS Accumulate: 50 Pike-ups on Rower 25 Medball V-ups 12min AMRAP: 3-6-9-12... Calorie Row Medball Thruster CROSSFIT
Build to a heavy squat clean single 16min AMRAP: 6 Front Squats 90/65kg 6 Deficit Handstand Push-ups CROSSFIT BASICS Build to a heavy squat clean single 16min AMRAP: 6 DB Front Squats 15/8kg 6 Push-ups STRETCHING 3 Sets: :30 Standing Hamstring Stretch / Side :30 Quad Stretch / Leg CFP+ PERFORMANCE Stamina EMOM 10: 10 Burpees CROSSFIT
3 Sets: 12 Alternating Seated DB Strict Press 12 Box Assisted Single-Leg Squats 12 Double DB Bent Over Rows For time: 30 Toes-to-Bar 40 Alternating Single-Arm DB Snatch 22.5/15kg 50 DB Box Step Overs 22.5/15kg 40 Alternating Single-Arm DB Snatch 30 Toes-to-Bar CROSSFIT BASICS 3 Sets: 12 Alternating Seated DB Strict Press 12 Box Assisted Single-Leg Squats 12 Double DB Bent Over Rows For Time: 15 Lying Toes-to-Bar 30 Alternating Single-Arm DB Snatch 12/8kg 25 DB Box Step Overs 12/8kg 30 Alternating Single-Arm DB Snatch 15 Lying Toes-to-Bar COOL DOWN 3 Sets: 1:00 Press-ups :30 Alternating Figure-4 Stretch :30 Couch Stretch / Leg CFP+ PERFORMANCE Skill 3 Sets: 1:00 Max Distance Handstand Walk or, Max Wall Walk Rest 2:00 CROSSFIT
For Load: Heavy Squat Snatch + Overhead Squat 3 Rounds For Time: 10 Overhead Squats 60/40kg 50 Double Unders CROSSFIT BASICS For Load: Heavy Squat Snatch + Overhead Squat 3 Rounds For Time: 10 Overhead Squats 20/15kg 50 Single Unders COOL DOWN 3 Sets :30 Banded Shoulder Stretch / Side :30 Tricep Stretch / Side :30 Doorway Stretch / Side CFP+ PERFORMANCE Skill On a 10:00 clock: Max Strict Muscle-ups Rest :30 between all sets CROSSFIT
5 Sets For Load: 5 Strict Pull-ups + 3 Strict Chin-ups Hang Power Clean & Jerks 3-3-3-3-3-3-3 CROSSFIT BASICS 5 Sets For Load: 5 Strict Pull-ups + 3 Strict Chin-ups Hang Power Clean & Jerks 3-3-3-3-3-3-3 COOL DOWN 3 Sets :30 Banded Shoulder Stretch / Side :30 Tricep Stretch / Side :30 Doorway Stretch / Side CFP+ PERFORMANCE Strength 6 Sets for load: 6 Back Squats *Increase loading across sets |
AuthorCrossFit Pretoria Archives
February 2023
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