 CROSSFIT
Accumulate: 50 Medball Sit-up Tosses with a partner 6 Rounds For Time: 400m Run 12 Box Jump Overs Athletes may touch the top of the box with their hands CROSSFIT BASICS Accumulate: 50 Medball Sit-up Tosses with a partner 6 Rounds For Time: 200m Run 12 Box Jump Overs Athletes may touch the top of the box with their hands POST WORKOUT Accumulate: 50 Alternating Arm-Leg Lifts in Plank 2:00 Knee Tuck Hold Bar Hang
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 CROSSFIT
12 Sets For Load: 1 Thruster CROSSFIT BASICS 12 Sets For Load: 3 Thrusters POST WORKOUT 3 Sets :30 Doorway Stretch / Side :30 Banded Shoulder Stretch / Side :30 Banded Rack Stretch / Side CFP+ PERFORMANCE Stamina 10min EMOM: 10 Box Facing Burpees  CROSSFIT
3 Sets: 20 Alternating Single-Leg Deadlifts 10 Single-Arm Bent Over Rows / Arm :30 Single-Arm KB Rack Hold / Side AMRAP 5 5 KB Swings Single-Arm Swings 24/16kg 10 Up-Downs to Plate Rest 3:00 AMRAP 4 10 Russian KB Swings 10 Up-Downs to Plate Rest 3:00 AMRAP 3 Max Distance Single-KB Carry CROSSFIT BASICS 3 Sets: 20 Alternating Single-Leg Deadlifts 10 Single-Arm Bent Over Rows / Arm :30 Single-Arm KB Rack Hold / Side AMRAP 5 5 KB Swings Single-Arm Swings 12/8kg 10 Up-Downs to Plate Rest 3:00 AMRAP 4 10 Russian KB Swings 10 Up-Downs to Plate Rest 3:00 AMRAP 3 Max Distance Single-KB Carry POST WORKOUT 2 Sets :30 Cat Cow Stretch :30 Standing Hamstring Stretch / Side :30 Groin Stretch / Side CFP+ PERFORMANCE Stamina 5 Rounds For Time: 26/19 Calorie Row 26/19 Calorie Bike Rest 2:00 between rounds  CROSSFIT
5 Rounds For Time: 500/350m Row After each row, perform 2 double unders for each row pull taken to complete 500/350m CROSSFIT BASICS 5 Rounds For Time: 350/200m Row After each row, perform 2 single unders for each row pull taken to complete 350/200m POST WORKOUT Accumulate 2:00 L-Sit Hold 50 V-ups CFP+ PERFORMANCE Skill 10 Sets: 5 Unbroken Toes-to-Bar + 2 Bar Muscle-ups Rest 1:00 between sets  CROSSFIT
Build to a heavy set of 3 push presses For Time: 50-30-20 Thrusters 30/20kg Pull-ups CROSSFIT BASICS Build to a heavy set of 3 push presses For Time: 50-30-20 Thrusters 20/15kg Jumping Pull-ups POST WORKOUT Accumulate 1:00 Alternating Scorpion Stretch 1:00 Couch Stretch / Leg CFP+ PERFORMANCE 4 Sets For Load: 10 Deadlifts (60%)  CROSSFIT
2 Rounds For Time: 100/80 Calorie Row 50 Handstand Push-ups One partner works while one rests CROSSFIT BASICS 2 Rounds For Time: 100/80 Calorie Row 50 Handstand Push-ups One partner works while one rests POST WORKOUT Accumulate: 50 Alternating Arm-Leg Lifts in Plank 2:00 Knee Tuck Hold Bar Hang  CROSSFIT
On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating Single-Leg Box Squats 9 Sets For Load: Back Squat 10-5-3-1-1-1-3-5-10 CROSSFIT BASICS On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating Single-Leg Box Squats 9 Sets For Load: Back Squat 10-5-3-1-1-1-3-5-10 POST WORKOUT 2 Sets :30 Couch Stretch / Side :30 Pigeon Stretch / Side CFP+ PERFORMANCE Stamina 3 Sets: 50 Unbroken Wall Balls Rest as needed between sets  CROSSFIT
3 Rounds For Time: 1000m Run 50 Sit-ups 25 Deadlifts 85/65kg Rest 2:00 between rounds - Time Cap = 30:00 CROSSFIT BASICS 3 Rounds For Time: 600m Run 25 Sit-ups 15 Deadlifts 35/25kg Rest 2:00 between rounds POST WORKOUT 2 Sets :30 Cat Cow Stretch :30 Standing Hamstring Stretch / Side :30 Groin Stretch / Side CFP+ PERFORMANCE Stamina 3 Rounds For Distance: :30 Row Slow 2:00 Row Fast 1:00 Row Slow :30 Row Fast Rest 3:00  CROSSFIT
EMOM 12: Minute 1 | 5 Box Step-offs Minute 2 | 5 Box Jumps For Height Minute 3 | 5 Box Jumps From Seated 3 Rounds For Time: 25 DB Push Jerks 22.5/15kg 50 Double Unders 25 Weighted Step-ups 50 Double Unders CROSSFIT BASICS EMOM 12: Minute 1 | 5 Box Step-offs Minute 2 | 5 Box Jumps For Height Minute 3 | 5 Box Jumps From Seated 3 Rounds For Time: 20 DB Push Jerks 60 Single Unders 20 Step-ups 60 Single Unders POST WORKOUT Accumulate 1:00 Foam Roll Quads 1:00 Foam Roll Lower Back 1:00 Foam Roll Calves CFP+ PERFORMANCE Skill 3 Sets: 1:00 Pike Hold Rest 1:00 :30 Wall Facing Handstand Hold Accumulate: 100 Shoulder Taps in Plank  CROSSFIT
On a 12:00 Clock For Load: 1 Snatch Pull + 1 Hang Power Snatch 3 Rounds For Time: 15/11 Calorie Bike 12 Power Snatches 40/30kg 9 Burpees CROSSFIT BASICS On a 12:00 Clock For Load: 1 Snatch Pull + 1 Hang Power Snatch 3 Rounds For Time: 10/6 Calorie Bike 12 Power Snatches 20/15kg 9 Burpees POST WORKOUT 2 Sets 1:00 Alternating Scorpion Stretch 1:00 Sit & Reach CFP+ PERFORMANCE 5 Sets For Load: 1 Strict press @ 70% 1 Set For Reps: 1:00 Max Unbroken Strict Press (75%) |
AuthorCrossFit Pretoria Archives
April 2023
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