CrossFit Pretoria
  • Getting Started
  • About
  • What We Offer
  • Schedule & Rates
  • Blog
  • Contact
  • FAQ
  • STORE

BLOG & ​WORKOUTS

WORKOUT OF THE DAY 30092022

29/9/2022

0 Comments

 
Picture
CROSSFIT
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

CROSSFIT BASICS
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

AFTER PARTY
4 sets:
:30 L-sit hold
15 seated leg raises

POST WORKOUT
3 sets:
:30 reach, roll and lift
20 banded pull-aparts
0 Comments

WORKOUT OF THE DAY 29092022

28/9/2022

0 Comments

 
Picture
CROSSFIT
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

CROSSFIT BASICS
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

AFTER PARTY
3 sets:
200-m jog
600-m run

POST WORKOUT
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch

CFP+ PERFORMANCE
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (35/50 lb)
0 Comments

WORKOUT OF THE DAY 28092022

27/9/2022

0 Comments

 
Picture
CROSSFIT
PRE WORKOUT
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

WOD
For time:
100 alternating single-leg squats
50 thrusters (35/50 kg)
25 hang power snatches (35/50 kg)

CROSSFIT BASICS
PRE WORKOUT
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

WOD
For time:
100 alternating back step lunges
50 thrusters (20/30 kg)
25 hang power snatches (20/30 kg)

POST WORKOUT
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

CFP+ PERFORMANCE
For time:
300-cal. bike
– Use any bike available. If no bike is available, use a rower.
0 Comments

WORKOUT OF THE DAY 27092022

26/9/2022

0 Comments

 
Picture
CROSSFIT
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.

CROSSFIT BASICS
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

POST WORKOUT
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
 
CFP+ PERFORMANCE
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.

0 Comments

WORKOUT OF THE DAY 26092022

25/9/2022

0 Comments

 
Picture
CROSSFIT
PRE WORKOUT
4 sets:
:40 alternating single-leg squats
– Rest :20

WOD
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

CROSSFIT BASICS
PRE WORKOUT
4 sets:
:40 alternating single-leg squats
– Rest :20

WOD
For time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips

POST WORKOUT
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

CFP+ PERFORMANCE
8 sets:
Every 2:00 complete:
2 push presses + 1 push jerk
– Increase load across as many sets as possible.
0 Comments

September 22nd, 2022

22/9/2022

0 Comments

 
Picture
CROSSFIT
PRE WORKOUT
3 sets:
10 behind the neck strict presses

WOD
5 sets for load:
5 overhead squats

CROSSFIT BASICS
PRE WORKOUT
3 sets:
10 behind the neck strict presses

WOD
5 sets for load:
5 overhead squats

POST WORKOUT
Accumulate:
1:00 pigeon stretch/side
0 Comments

WORKOUT OF THE DAY 22092022

21/9/2022

0 Comments

 
Picture
CROSSFIT
AMRAP 10:
30 AbMat sit-ups
14/20 Echo bike calories

CROSSFIT BASICS
AMRAP 10:
20 sit-ups
9/15 Echo bike calories

AFTER PARTY
For quality:
21-15-9:
Goodmornings
Barbell rows

POST WORKOUT
2 sets:
:30 frog stretch
:30 couch stretch/leg

CFP+ PERFORMANCE
AMRAP 20:
100-m sled drag (empty sled)
50 double-unders
0 Comments

WORKOUT OF THE DAY 21092022

20/9/2022

0 Comments

 
Picture
CROSSFIT
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 burpee pull-ups
– Pull-up bar is 30 cm above reach.

CROSSFIT BASICS
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 jumping pull-ups
– Pull-up bar is 15 cm above the top of the head.

POST WORKOUT
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

CFP+ PERFORMANCE
​​10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs

– Use a C2 bike, Assault bike, or Echo bike.
0 Comments

WORKOUT OF THE DAY 20092022

19/9/2022

0 Comments

 
Picture
CROSSFIT
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (35/50kg)
38/54 calorie row

CROSSFIT BASICS
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row

POST WORKOUT
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

CFP+ PERFORMANCE
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.
0 Comments

WORKOUT OF THE DAY 19092022

18/9/2022

0 Comments

 
Picture
CROSSFIT
AMRAP 12:
2 rope climbs
10 deadlifts (55/85kg)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

CROSSFIT BASICS
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (35/50 kg)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.

AFTER PARTY
On a 10:00 clock:
Build to a heavy 2-rep deadlift

POST WORKOUT 
Accumulate:
1:00 banded shoulder stretch/arm

CFP+ PERFORMANCE
Every 1:30 for 8 sets:
5 back squats
– Rest and add load with any remaining time in the interval.
0 Comments
<<Previous

    Author

    CrossFit Pretoria

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020

    Categories

    All
    Article
    Events
    Member Of The Month
    Support-local
    Workout Of The Day

    RSS Feed

Picture
Picture
Picture
UPCOMING EVENTS
  • Getting Started
  • About
  • What We Offer
  • Schedule & Rates
  • Blog
  • Contact
  • FAQ
  • STORE