CROSSFIT
Build up with a 3-position power clean. 5 Rounds For Reps: 3min AMRAP: 3 Power Cleans 60/40kg 6 Push-ups 9 Air Squats Rest 1:00 between rounds CROSSFIT BASICS Build up with a 3-position power clean. 5 Rounds For Reps: 3min AMRAP: 3 Dumbbell Power Cleans 6 Assisted Push-ups 9 Air Squats Rest 1:00 between rounds STRETCHING Accumulate: 2:00 Reach, Roll, and Lift CFP+ PERFORMANCE Strength 15min EMOM: 1 Hang squat snatch + 1 Overhead squat
0 Comments
Chari Van Eck A little bit about yourself. I’m 23 years old, currently doing my Community service year in Physiotherapy at Mamelodi hospital. Why do you work out? Since a young age I have always been very active. I did a lot of different sports and you can definitely say that I have a love for any game. What do you love about CrossFit Pretoria?
Definitely the community that has become a family. From the friendly banter to the encouragement during the workouts, CFP has always made me feel welcome, since day one. Most memorable workout? Would probably be the Beer mile. Whoever thought that mixing beer and cardio for a fun workout would be a great idea, needs to rethink life. Tell us a little more about yourself. Other than working out I love to spend my weekends either hiking or engaging in an intense game of 30 seconds. A lekker braai with good company is always ‘n good idea. CROSSFIT
On a 10:00 clock accumulate: 2:00 L-Sit Hold 30 Back Extensions Deadlift 3-3-3-3-3-3-3-3-3-3-3-3 CROSSFIT BASICS On a 10:00 clock accumulate: 2:00 L-Sit Hold 30 Back Extensions Deadlift 3-3-3-3-3-3-3-3-3-3-3-3 STRETCHING Accumulate 1:00 Foam Roll Low Back 1:00 Press Up Stretch CROSSFIT
KB Snatch and Clean & Jerk Practice For time: 400m Run 50 Russian KB Swings 24/16kg 400m Run 50 Sit-ups 400m Run 50 Sit-ups 400m Run 50 Russian KB Swings 24/16kg CROSSFIT BASICS KB Snatch and Clean & Jerk Practice For time: 200m Run 25 Russian KB Swings 12/8kg 200m Run 25 Sit-ups 200m Run 15 Sit-ups 200m Run 15 Russian KB Swings 12/8kg STRETCHING 2 sets 1:00 Calf Stretch / Side 1:00 Pigeon Stretch / Side CFP+ PERFORMANCE Skill 10min EMOM: 2 Wall Walks - Move slowly through both reps, no sliding down the wall. CROSSFIT
Push Jerk 5-5-5-3-3-3-2-2 Perform 50 double unders and 10 box stepups after each set of push jerks. Rest as needed between sets. CROSSFIT BASICS Push Jerk 5-5-5-3-3-3-2-2 Perform 30 single unders and 10 box step-ups after each set of push jerks. Rest as needed between sets. STRETCHING Accumulate 1:00 Doorway Stretch / Side 1:00 Foot Lacrosse Ball Roll / Side CFP+ PERFORMANCE 20min AMRAP: Max Distance Run/Row/Bike CROSSFIT
Dumbbell squat clean practice 15min AMRAP: 9m Burpee Broad Jumps 20 Dumbbell Front Rack Lunges 15/12.5kg 10 Toes-to-Bar CROSSFIT BASICS Dumbbell squat clean practice 15min AMRAP: 5 Burpee Broad Jumps 20 Goblet Lunges 16/12kg 10 KB Shoulder to overhead STRETCHING Accumulate 1:30 Couch Stretch / Side 1:00 Groiner Stretch / Side CFP+ PERFORMANCE 12 sets for load 3 Back Squats - Rest 1:00 between sets - Use 60-75% of your 1-rep max CROSSFIT
Build to a heavy hang power snatch + power snatch For time: "Randy" 75 Power Snatches 35/25kg CROSSFIT BASICS Build to a heavy hang power snatch + power snatch For time: 50 Power Snatches 20/15kg STRETCHING Accumulate 1:00 Seated Reach Stretch 1:00 Foam Roll Upper Back CFP+ PEFORMANCE Strength 15min EMOM: 1 Hang Squat Clean + 1 Front Squat *Heavy load with good form! |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|