CROSSFIT
For time: 50 toes-to-bar 400-m run 30 DB deadlifts (15/22.5 kg) 20 DB hang power cleans 10 DB push presses CROSSFIT BASICS For time: 50 knee raises 400-m run 30 DB deadlifts (7.5/12.5 kg) 20 DB hang power cleans 10 DB push presses AFTER PARTY Accumulate with a partner: 40 DB Turkish get-ups POST WORKOUT 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle)
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CROSSFIT
PRE WORKOUT EMOM 7: 2 front squats – From the floor. WOD AMRAP 12: Row 1,750/2,000-m Max rep front squats (60/90 kg) CROSSFIT BASICS PRE WORKOUT EMOM 7: 2 front squats – From the floor. WOD AMRAP 12: Row 1,500/1,750-m Max rep front squats (30/40 kg) POST WORKOUT 2 sets: :30 pigeon stretch/leg :30 couch stretch/leg CFP+ PERFORMANCE 3 X AMRAP 4 400/500-m row 200-m run Max-distance row -Rest 3:00 between AMRAPs CROSSFIT
PRE WORKOUT 4 sets: 5 push presses WOD 5 rounds for time: 15 push jerks (30/40 kg) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (30/40 kg) CROSSFIT BASICS PRE WORKOUT 4 sets: 5 push presses WOD 5 rounds for time: 15 push jerks (20/30 kg) 12 ring rows 9 sumo deadlift high pulls (20/30kg) POST WORKOUT Accumulate: 30 reach, roll, and lift CFP+ PERFORMANCE EMOM 20: 10 burpees -If you completed this workout in the week of July 4th, try to add one burpee to each minute. Therefore you would complete 11 burpees on the minute instead of 10. CROSSFIT
7 sets for load: 3 floor presses CROSSFIT BASICS 7 sets for load: 3 floor presses AFTER PARTY EMOM 8: :20 handstand hold – Rest :40 POST WORKOUT 2-3 sets: :20 doorway pec stretch/side 20 banded pull-aparts CFP+ PERFORMANCE 4 sets: :30 handstand walk :30 GHD sit-ups -Rest 2:00 between sets. -Record the total distance travelled on your hands and reps of the GHD sit-ups. CROSSFIT
Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (40/60 kg) 15 lateral burpees over the barbell 12 alternating front-rack lunges (40/60 kg) CROSSFIT BASICS Every 5:00 x 5 rounds: 7/10 calorie assault bike 12 hang power cleans (25/35 kg) 10 lateral burpees over the barbell 12 alternating front-rack lunges (25/35 kg) POST WORKOUT Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves CFP+ PERFORMANCE 7 Sets: 3 weighted strict pull-ups 3 weighted strict dips -Increase loading across as many sets as possible CROSSFIT
PRE WORKOUT On a 10:00 clock: 3 back squats + 1 behind the neck push jerk – Build to a heavy complex from the floor. WOD 3 rounds for time: 24 back squats (40/60 kg) 18 push presses CROSSFIT BASICS PRE WORKOUT On a 10:00 clock: 3 back squats + 1 behind the neck push jerk – Build to a heavy complex from the floor. WOD 3 rounds for time: 24 back squats (30/40 kg) 18 push presses POST WORKOUT 2 sets: 1:00 foam roll glute/side 1:00 foam roll T-spine CFP+ PERFORMANCE 5 sets, each for time: 500-m row -Rest 3:00-5:00 between sets. CROSSFIT
3 rounds for time: 800/1,000-m row – After each round perform 2 double-unders for each stroke taken. CROSSFIT BASICS 3 rounds for time: 800/1,000-m row – After each round perform 3 single-unders for each stroke taken. POST WORKOUT 1 set: 1:30 lacrosse ball calves/side 1:00 seated hamstring stretch/side CFP+ PERFORMANCE EMOM 15: 1 behind the neck snatch push press + 1 snatch balance -Start a light load and build to a moderate load that still feels crisp and good. CROSSFIT
7 sets for load: 3 clean and jerks CROSSFIT BASICS 7 sets for load: 3 clean and jerks AFTER PARTY On a 3:00 clock: 1:00 air squats 1:00 empty bar thrusters 1:00 empty bar overhead squats – No rest between movements. POST WORKOUT 2 sets: 1:00 foam roll quads/side 15 reach-roll-lift on foam roller CFP+ PERFORMANCE 4 sets: 5-15 gymnastics kip chest-to-bar pull-ups -Adjust the volume to allow for unbroken sets that are technically sound. -Rest 2:00-3:00 between sets. CROSSFIT
7 rounds for time: 10 burpees-to-target (15cm) 20 sit-ups CROSSFIT BASICS 5 rounds for time: 10 burpees-to-target (15cm) 20 sit-ups AFTER PARTY 3 sets: 25 superman back extensions – Rest as needed between sets. POST WORKOUT 1 set: 1:00 cobra stretch 1:00 couch stretch/side CFP+ PERFORMANCE 3 sets: 1:00 sandbag march (45/70kg) 12 unbroken deadlifts -Use loads on the deadlift that are challenging but manageable after the 60-second sandbag hold. -Rest 3:00 between sets. Take no rest between the hold and the deadlifts. CROSSFIT
3 rounds for time: 400-m run 21 KB swings (16/24kg) 12 pull-ups CROSSFIT BASICS 3 rounds for time: 200-m run 21 KB Swings (8/12kg) 12 jumping pull-ups AFTER PARTY EMOM 8: 5-10 strict handstand push-ups POST WORKOUT 1 set: 200-m recovery walk 1:00 forearm stretch against wall/side CFP+ PERFORMANCE Every 2:00 for 5 sets: 9 unbroken power snatches -Start at a light load and build to a heavy set. |
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April 2023
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