CROSSFIT
5 rounds for time: 20 box jumps (51/61cm) 16 single KB lunges (24/32kg) 12 chest-to-bar pull-ups – Athletes must step down from the top of the box. CROSSFIT BASICS 4 rounds for time: 20 box step-ups (30/51cm) 16 single KB lunges (8/12kg) 12 jumping pull-ups – Athletes must step down from the top of the box. AFTER PARTY Every 2:00 for 3 sets: :30 max-rep seated leg raise 10 KB side bends/side POST WORKOUT 1 set: On a 3:00 clock: Accumulate max-time in a saddle stretch
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CROSSFIT
For time: 30 clean and jerks (40/60kg) or For time: 30 snatches (40/60kg) CROSSFIT BASICS For time: 30 clean and jerks (25/35kg) or For time: 30 snatches (25/35kg) AFTER PARTY Accumulate: 400-m overhead plate carry POST WORKOUT 2 sets: :45 band pull-aparts :30 lacrosse ball mash on foot/side CFP+ PERFORMANCE 15 Sets: 200-m run - Rest 1:00 between sets - Substitute a 400-m bike, 200-m row, or 200-m skierg CROSSFIT
PRE WORKOUT On a 10:00 clock: Rope climb practice WOD 5 rounds for reps: 400-m run 1:00 max burpee + push-up CROSSFIT BASICS PRE WORKOUT On a 10:00 clock: Rope climb practice WOD 5 rounds for reps: 200-m run 1:00 max burpee + push-up POST WORKOUT 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash/side CFP+ PERFORMANCE AMRAP 20: 5 Deficit handstand push-ups :20 L-sit hold - Use a deficit that is challenging but allows you to complete at least 7 rounds. CROSSFIT
For time: 12-9-6-9-12: Front squats (50/70kg) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women CROSSFIT BASICS For time: 12-9-6-9-12: Front squats (25/35kg) 12-9-6-9-12: Calorie row AFTER PARTY EMOM 6: 3 front squats – From floor or rack. POST WORKOUT 1 set: 1:00 foam roll quads 1:00 couch stretch/side CFP+ PERFORMANCE Overhead squat ladder EMOM until failure : 1 Overhead squat - RX’d starting weight is 30/40kg - Girls add 2.5kg and guys add 5kg to each side of the bar every minute.de of the bar every CROSSFIT
PRE WORKOUT EMOM 8: 2 behind the neck snatch grip push press WOD 6 rounds for time: 6 power snatches (35/50kg) 9 overhead squats 12 box jump-overs (51/61cm) CROSSFIT BASICS PRE WORKOUT EMOM 8: 2 behind the neck snatch grip push press WOD 6 rounds for time: 6 power snatches (15/20kg) 9 overhead squats 12 box step overs (30/51cm) POST WORKOUT 2 sets: 1:00 foam roll lower back 1:00 foam roll quads CROSSFIT
EMOM 16: Minute 1 | :30 Calorie bike Minute 2 | :30 Medball AbMat sit – ups @ 7.5/10kg CROSSFIT BASICS EMOM 16: Minute 1 | :30 Calorie bike Minute 2 | :30 AbMat sit – ups AFTER PARTY On a 3:00 clock: Max-cumulative ring support hold – Perform 10 supermen every break. POST WORKOUT 1 set: 400-m walk :45 scorpion stretch/side CROSSFIT
PRE WORKOUT EMOM 8: 2 hang squat cleans WOD 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (45/70kg) – No rest between rounds. CROSSFIT BASICS PRE WORKOUT EMOM 8: 2 hang squat cleans WOD 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (25/35kg) – No rest between rounds. POST WORKOUT 1 set: 1:00 upper back lacrosse ball/side 1:00 lacrosse ball on calf/side CROSSFIT
3 rounds for reps: 2:00 pull-ups 2:00 shoulder presses (30/40kg) 2:00 calorie row – Rest 1:00 after each movement. CROSSFIT BASICS 3 rounds for reps: 2:00 jumping pull-ups 2:00 shoulder presses (15/20kg) 2:00 calorie row – Rest 1:00 after each movement. AFTER PARTY For completion: 30 v-ups 30 tuck-ups 30 hollow rocks POST WORKOUT 2 sets: :30 forearm stretch :30 child’s pose :30 standing pike stretch CROSSFIT
PRE WORKOUT For load: Snatch Deadlift 5-5-5-5-5 7 sets for load: 1 squat snatch CROSSFIT BASICS PRE WORKOUT For load: Snatch Deadlift 5-5-5-5-5 7 sets for load: 1 squat snatch POST WORKOUT 1 set: 1:00 banded shoulder stretch/side 1:00 pigeon pose/side CROSSFIT
5 rounds for time: 20 wall-ball shots (7.5/10kg) 10 med-ball weighted pull-ups (7.5/10kg) CROSSFIT BASICS 3 rounds for time: 20 wall-ball shots (5/7.5kg) 10 assisted strict pull-ups AFTER PARTY Accumulate: 150 weighted partner sit-ups (7.5/10kg) – Partners face each other and pass the med-ball back and forth. – 75-reps per partner. POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves |
AuthorCrossFit Pretoria Archives
April 2023
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