CROSSFIT
5 sets for load: 3 power cleans 6 alternating front rack lunges CROSSFIT BASICS 5 sets for load: 3 power cleans 6 alternating front rack lunges AFTER PARTY 3 sets: 20 Goodmornings POST WORKOUT 2 sets: :30 standing quad stretch/side :30 quad foam roll/side CFP+ PERFORMANCE 30 Sets for distance: :20 run, row, bike, or ski -Rest :10
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CROSSFIT
AMRAP 20: 800-m run 10 rope climbs (5m) – Partners run together and split rope climbs as needed. CROSSFIT BASICS AMRAP 20: 800-m run 20 ring rows – Partners run together and split ring rows as needed. POST WORKOUT 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch CFP+ PERFORMANCE Every 4:00 for 5 sets: 300-m shuttle run -Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back. Each shuttle run should be as much of a sprint as possible. CROSSFIT
PRE WORKOUT On a 10:00 clock: Build up to heavy single squat snatch WOD For time: 9-7-5: Muscle-ups Squat snatches (40/60kg) CROSSFIT BASICS PRE WORKOUT On a 10:00 clock: Build up to heavy single squat snatch WOD For time: 9-7-5: Low ring muscle-up transitions Squat snatches (15/20kg) POST WORKOUT Accumulate: 1:00 groiner stretch/side 1:00 banded shoulder stretch/side CFP+ PERFORMANCE 3:00 L-sit hold CROSSFIT
PRE WORKOUT EMOM 12: Min. 1 | 10 false grip ring rows Min. 2 | 10 rings dips Min. 3 | 5-8 Low ring muscle-up transitions WOD 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 DB box step-over (51cm) (15/22.5kg) CROSSFIT BASICS PRE WORKOUT EMOM 12: Min. 1 | 10 false grip ring rows Min. 2 | 10 rings dips Min. 3 | 5-8 Low ring muscle-up transitions WOD 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 box step-over (51cm) POST WORKOUT Accumulate: 1:00 couch stretch/leg 1:00 foam roll upper back CFP+ PERFORMANCE 5 Sets for load: 5 Push press -Increase loading across as many sets as possible. CROSSFIT
For time: 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans (15/22.5kg) CROSSFIT BASICS For time: 60-48-36-24-12: single-unders 30-24-18-12-6: DB power cleans (5/7.5kg) AFTER PARTY For time with a partner: 50 DB devils presses – Alternate every rep. POST WORKOUT Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot CROSSFIT
PRE WORKOUT EMOM 7: 3 muscle-ups WOD 5 rounds for time: 15 strict ring dips 300-m run CROSSFIT BASICS PRE WORKOUT EMOM 7: 3 muscle-ups WOD 5 rounds for time: 15 bench dips 300-m run POST WORKOUT Accumulate: 1:00 doorway pec-stretch/side 1:00 PVC Cuban presses CFP+ PERFORMANCE AMRAP 20: 2-4-6-8-10, etc. Calorie bike Burpees -Continue adding 2 reps to each set until the 20:00 clock is up. CROSSFIT
AMRAP 5: 12 toes-to-bars 12 squat snatches (25/35kg) Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (30/40kg) Rest 2:00 AMRAP 5: 6 toes-to-bars 6 squat snatches (35/50kg) CROSSFIT BASICS AMRAP 5: 12 hanging knee raises 12 power snatches (15/20kg) Rest 2:00 AMRAP 5: 9 hanging knee raises 9 overhead squat (15/20kg) Rest 2:00 AMRAP 5: 6 hanging knee raises 6 power snatch + overhead squat (15/20kg) POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE EMOM 10: 2 rope climbs -Advanced athletes should perform reps as legless CROSSFIT
5 sets for load: 5 back squats CROSSFIT BASICS 5 sets for load: 5 back squats AFTER PARTY 2 sets: 20 banded side steps (moving left) 15 GHD hip extensions 20 banded side steps (moving right) 15 good mornings (light) POST WORKOUT 2 sets: :30 standing quad stretch/side :30 couch stretch/side CFP+ PERFORMANCE EMOM 20: Min. 1 : 5-10 handstand push-ups Min. 2 : 15 GHD sit-ups CROSSFIT
For time: 30 hang power cleans (30/40kg) 40 deadlifts 400/500-m row CROSSFIT BASICS For time: 30 hang power cleans (15/20kg) 40 deadlifts 250/300-m row AFTER PARTY Every :30 for 10 sets: 2 power cleans – Must be touch and go reps. POST WORKOUT 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg CFP+ PERFORMANCE Every 4:00 for 5 sets: 100-ft sandbag bear-hug carry (45/70kg) 5 bench presses - Rest as needed between movements. - Complete each set of bench presses @ 60% or greater of your 1-rep max. CROSSFIT
7 sets for load: 3 sumo deadlifts CROSSFIT BASICS 7 sets for load: 3 sumo deadlifts AFTER PARTY AMRAP 3: 90 air squats Max-rep sumo deadlift high pull (25/35kg) POST WORKOUT 2 sets: :30 single-leg straddle stretch/side :30 cossack squat hold/side |
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April 2023
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