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
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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) 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. 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. 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. 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 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 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. 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. 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. |
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February 2023
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