CROSSFIT
Accumulate: 50 Weighted Good Mornings 50 DB Deadlifts 50 Banded Side Steps / Side For Time: Run 1600m CROSSFIT BASICS Accumulate: 50 Weighted Good Mornings 50 DB Deadlifts 50 Banded Side Steps / Side For Time: Run 1600m POST WORKOUT 2 Sets: :30 Doorway Pec Stretch / Side :30 Pigeon Stretch / Side CROSSFIT
For Time: 4 Legless Rope Climbs 40 Alternating Single-Leg Squats 40 Alternating DB Snatches 22.5/15kg 3 Legless Rope Climbs 30 Alternating Single-Leg Squats 30 Alternating DB Snatches 2 Legless Rope Climbs 20 Alternating Single-Leg Squats 20 Alternating DB Snatches 1 Legless Rope Climbs 10 Alternating Single-Leg Squats 10 Alternating DB Snatches CROSSFIT BASICS For Time: 4 Legless Rope Climbs 40 Alternating Single-Leg Squats 40 Alternating DB Snatches 10/5kg 3 Legless Rope Climbs 30 Alternating Single-Leg Squats 30 Alternating DB Snatches 2 Legless Rope Climbs 20 Alternating Single-Leg Squats 20 Alternating DB Snatches 1 Legless Rope Climbs 10 Alternating Single-Leg Squats 10 Alternating DB Snatches POST WORKOUT Accumulate: 1:00 L-Sit Hold 50 Seated Leg-Lifts Over DB 3 Sets: :30 Wrist Extension Stretch / Side :30 Supine Snow Angel CFP+ PERFORMANCE 5 Rounds for time: 1000m Assault Bike Rest 2:00 between rounds CROSSFIT
On a 20:00 Clock For Reps: From 0:00-8:00: AMRAP 8: Max Strict Presses 50/35kg Each time you break, perform 50 double unders - Rest 4:00 From 12:00-20:00: AMRAP 8: Max Hang Power Cleans 90/65kg Each time you break, perform 30 squats CROSSFIT BASICS On a 20:00 Clock For Reps: From 0:00-8:00: AMRAP 8: Max Strict Presses 20/15kg Each time you break, perform 50 single unders - Rest 4:00 From 12:00-20:00: AMRAP 8: Max Hang Power Cleans 35/25kg Each time you break, perform 30 squats POST WORKOUT Accumulate: 1:00 Couch Stretch / Side :30 Calf Stretch / Side CFP+ PERFORMANCE 12 Sets For Distance: 150m Row (hard) 150m Row (easy) CROSSFIT
3 Sets For Load: 10 Front Squats Rest 1:30 between sets 3 Rounds For Time: 800m Run 50 Deadlifts 40/30kg CROSSFIT BASICS 3 Sets For Load: 10 Front Squats Rest 1:30 between sets 3 Rounds For Time: 600m Run 25 Deadlifts 35/25kg POST WORKOUT Accumulate: 1:00 Banded Hamstring Stretch / Side 1:00 Pigeon Stretch / Side CFP+ PERFORMANCE 10min EMOM: 3-6 Bar Muscle-ups CROSSFIT
Wall Walk and Bent Over Row Strength Practice 4 Rounds For Time: 15m Overhead Walking Lunge 60/40kg 25 V-ups CROSSFIT BASICS Wall Walk and Bent Over Row Strength Practice 4 Rounds For Time: 15m Overhead Walking Lunge 30/20kg 25 Sit-ups POST WORKOUT Accumulate: 1:00 Frog Stretch 1:00 Banded Shoulder Stretch / Side CFP+ PERFORMANCE 10 Sets: :30 Max Strict Handstand Pushups Rest 1:00 Substitute DB Strict Press CROSSFIT
Pre-workout: 3 Sets Each Partner: 10 Single-Arm KB Bench Press / Arm 10 Alternating KB Single-Leg Deadlifts Alternate after each movement with a partner 10 Rounds For Time: 15 Russian KB Swings 24/16kg 15 Up-Downs Over KB 15/11 Calorie Row Alternate full rounds with a partner CROSSFIT BASICS Pre-workout: 3 Sets Each Partner: 10 Single-Arm KB Bench Press / Arm 10 Alternating KB Single-Leg Deadlifts Alternate after each movement with a partner 10 Rounds For Time: 15 Russian KB Swings 16/12kg 15 Up-Downs Over KB 10/7 Calorie Row Alternate full rounds with a partner CROSSFIT
On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean Rest 2:00 From 6:00 - 10:00: AMRAP 4: Bar Muscle-ups Rest 2:00 From 12:00 - 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses (Left) 22.5/15kg 8 Single-Arm DB Push Presses (Right) 22.5/15kg 8 Lateral DB Burpees CROSSFIT BASICS On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean Rest 2:00 From 6:00 - 10:00: AMRAP 4: Ring Rows Rest 2:00 From 12:00 - 20:00: AMRAP 8: 20 Single Unders 5 Single-Arm DB Push Presses (Left) 15/10kg 5 Single-Arm DB Push Presses (Right) 15/10kg 5 Burpees POST WORKOUT 2 Sets: :30 Doorway Pec Stretch / Side :30 Pigeon Stretch / Side CROSSFIT
Pre-workout: 3 Muscle Snatches + 2 Power Snatches + Overhead Squat 5 Rounds For Time: 400m Run 15 Overhead Squats 40/30kg CROSSFIT BASICS Pre-workout: 3 Muscle Snatches + 2 Power Snatches + Overhead Squat 5 Rounds For Time: 200m Run 10 Overhead Squats 20/15kg POST WORKOUT 3 Sets: :30 Supine Snow Angel Stretch :30 Prone Snow Angel Stretch CFP+ PERFORMANCE 20min EMOM: Minute 1: 1:00 Assault Bike (moderate pace) Minute 2: 00:20 Row (fast pace) |
AuthorCrossFit Pretoria Archives
April 2023
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