CROSSFIT
Build to a heavy single power clean 10min AMRAP: 5 Power Cleans 90/65kg 10 Toes-to-Bar CROSSFIT BASICS Build to a heavy single power clean 10min AMRAP: 5 Power Cleans 35/25kg 10 Hanging Knee Raises POST WORKOUT Accumulate: 3:00 Weighted Hollow Hold
0 Comments
CROSSFIT
3 Sets: 15 DB Bent Over Rows / Arm 15 Seated Leg Raise Over DB 20min AMRAP: 20/15 Calorie Row 15 Ring Dips 10 DB Turkish Get-ups 22.5/15kg CROSSFIT BASICS 3 Sets: 15 DB Bent Over Rows / Arm 15 Seated Leg Raise Over DB 20min AMRAP: 10/6 Calorie Row 15 Leg-Assisted Ring Dips 10 DB Turkish Get-ups 12/8kg POST WORKOUT 3 Sets: :30 Standing Hamstring Stretch / Side :30 Quad Stretch / Leg CFP+ PERFORMANCE 12min EMOM: 12 Burpee box jump overs CROSSFIT
Accumulate: 25 Weighted Sit-ups 25 Weighted Good Mornings 25 Seated Leg Raises 25 Weighted Good Mornings 9 Sets For Load: Deadlift 3-2-2-2-1-1-1-1-1 CROSSFIT BASICS Accumulate: 25 Weighted Sit-ups 25 Weighted Good Mornings 25 Seated Leg Raises 25 Weighted Good Mornings 9 Sets For Load: Deadlift 6-4-4-4-2-2-2-2-2 POST WORKOUT 3 Sets: :30 Alternating Figure-4 Stretch :30 Couch Stretch / Leg CFP+ PERFORMANCE 3 Rounds For Distance: :30 Run Slow 1:00 Run Moderate :30 Run Fast 2:00 Run Moderate :30 Run Fast Rest 2:00 CROSSFIT
On a 6:00 Clock DB Windmills DB Single-Arm Overhead Squat 5 Round For Time: 50 Double Unders 15m Single-Arm Overhead Walking Lunges 22.5/15kg CROSSFIT BASICS On a 6:00 Clock DB Windmills DB Single-Arm Overhead Squat 5 Round For Time: 1:00 Single Unders 15m Walking Lunges POST WORKOUT 3 Sets :30 Banded Shoulder Stretch / Side :30 Tricep Stretch / Side :30 Doorway Stretch / Side CFP+ PERFORMANCE Skill 10min EMOM: 1-5 Unbroken Bar Muscle-ups Or 10min Practice bar muscle-ups CROSSFIT
Build to a heavy set of 2 back squats For Time: 21 Back Squats (body weight) 7 Rope Climbs 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs CROSSFIT BASICS Build to a heavy set of 2 back squats For Time: 21 Back Squats (1/4 body weight) 9 Rope Pull-to-Stand 15 Back Squats 6 Rope Pull-to-Stand 9 Back Squats 3 Rope Pull-to-Stand POST WORKOUT 2 Sets :30 Standing Quad Stretch / Leg :30 Pigeon Stretch / Leg CFP+ PERFORMANCE Strength 4 Sets For Load: 10 Weighted Strict Pull-ups Rest 1:30 between sets 1 Set For Reps: Max Unbroken Strict Chin-ups CROSSFIT
For Time With a Partner: 40 Box Jump Overs 60m Handstand Walk 40 Barbell Lunges 85/55kg 20 Muscle-ups 40 Hang Power Cleans 85/55kg 20 Front Squats 85/55kg 40 Synchro Bar-Facing Burpees One partner working, one partner resting. CROSSFIT BASICS For Time With a Partner: 20 Box Step Overs 60m DB Overhead Walk 15/12kg 20 DB Lunges 15/12kg 20 Ring Row 20 Push-ups 40 DB Hang Power Cleans 15/12kg 20 DB Front Squats 15/12kg 40 DB-Facing Burpees One partner working, one partner resting Maryke Viljoen A little about yourself: I am 35 years old and work for accountants in Sinoville. I am married to my best friend and a mom of 3 busy boys. Why do you work out? I work out because it makes me feel good about myself, after a good workout I feel if I can conquer the world... and I'd like to have biggger muscles than my husband 😂 What do you love about CrossFit Pretoria?
Our Bumblebee fan... Definitely the community, everybody is always rooting for everyone and our coaches are the best! Most memorable CrossFit Pretoria workout? Open workout 21.3, I didn't think I'll get any further than a few T2B and managed to get all 30! Tell us a little more about yourself: (Hobbies, favourite foods, music, interests, etc) I love reading murder mysteries & love stories. My favourite food is seafood and cheesecake for dessert. CROSSFIT
For Time: 50-40-30-20-10 Double Unders V-Ups CROSSFIT BASICS For Time: 50-40-30-20-10 Single Unders 20 Sit-ups after each round of single unders POST WORKOUT Accumulate: 3:00 Weighted Hollow Hold CROSSFIT
3min AMRAP: Max Weighted Step-ups 3 Rounds For Time: 500/400m Row 12 Deadlifts (bodyweight) 21 Box Jumps CROSSFIT BASICS 3min AMRAP: Max Weighted Step-ups 3 Rounds For Time: 300/200m Row 12 Deadlifts 40/30kg 21 Box Step Overs POST WORKOUT 3 Sets: :30 Standing Hamstring Stretch / Side :30 Quad Stretch / Leg CFP+ PERFORMANCE Skill 1 Legless Rope Climb 3 Rope Climbs 5 Strict Toes-to-Rope Rest 1:30 Hang from the rope for the strict toes-to-rope CROSSFIT
3 Sets: :15 Ring Support Hold 10 Strict Ring Dips 10 Kipping Ring Dips 5 Sets For Load: 5 Strict Press CROSSFIT BASICS 3 Sets: :15 Ring Support Hold 10 Strict Ring Dips 10 Kipping Ring Dips 7 Sets For Load: 5 Strict Press POST WORKOUT 3 Sets: 1:00 Press-ups :30 Alternating Figure-4 Stretch :30 Couch Stretch / Leg CFP+ PERFORMANCE Skill 5 SETS: 10 False Grip Ring Pull-ups :10 Ring Pull-up Hold |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|