CROSSFIT
AMRAP 20: 10 Plated Good Mornings 100m Farmer Carry 22.5/15kg 10 Weighted Sit-ups - Add 10 reps to the Good Mornings and sit-ups after each round. CROSSFIT BASICS AMRAP 20: 10 Plated Good Mornings 100m Farmer Carry 12.5/7.5kg 10 Sit-ups - Add 10 reps to the Good Mornings and sit-ups after each round. POST WORKOUT 3 Sets :30 Press-up Hold :30 Groiner Stretch / Side :30 Calves / Side :30 Forearm / Side CFP+ PERFORMANCE 3 X 4:00 SETS ROW: 1:00 low damper high RPM 1:00 high damper low RPM 1:00 low damper high RPM 1:00 high damper low RPM Rest 3:00 between sets
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CROSSFIT
2 Sets: 10 Single-Arm Ring Rows /Arm :30 Ring Row Hold Use two hands to hold at the top of the ring row hold For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups CROSSFIT BASICS 2 Sets: 10 Single-Arm Ring Rows /Arm :30 Ring Row Hold Use two hands to hold at the top of the ring row hold For Time: 3:00 Plank Hold 70 Squats 50m Bear Crawl 70 Squats 30 Push-ups POST WORKOUT 2 Sets :30 Banded Shoulder Stretch / Side :30 Wrist Extension Stretch / Side CFP+ PERFORMANCE 12min EMOM: Minute 1: 1-7 Ring Muscle-ups Minute 2: 12 V-Ups CROSSFIT
For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 CROSSFIT BASICS For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 POST WORKOUT Accumulate 1:30 Seated Torso Twist /Side CFP+ PERFORMANCE 10 Sets: 5-7 Unbroken Strict Chin-ups 5-7 Unbroken Strict Ring Dips Use band assistance as needed CROSSFIT
Row or Bike 8 Rounds: :40 Work Rest :20 For Time: 60 Toes-to-Bars Starting at 0:00, perform 12 burpees at the start of each minute CROSSFIT BASICS Row or Bike 8 Rounds: :40 Work Rest :20 For Time: 60 Sit-ups Starting at 0:00, perform 7 burpees at the start of each minute CROSSFIT
3 Sets: 10 Snatch Grip Push Presses 10 Seated Sots Presses 7 Sets For Load: 1 Snatch CROSSFIT BASICS 3 Sets: 10 Snatch Grip Push Presses 10 Seated Sots Presses 7 Sets For Load: 3 Snatches POST WORKOUT 5 Sets :20 Banded Hamstring Stretch / Side :30 T-Spine Foam Roll CFP+ PERFORMANCE 12 Sets For Distance: :45 Slow Pace :15 Fast Pace *Use the Bike or Rower *Maintain the same “slow” pace CROSSFIT
EMOM 30: 5 Pull-ups 10 Push-ups 15 Squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. CROSSFIT BASICS EMOM 30: 5 Ring Rows 5 Push-ups 7 Squats POST WORKOUT Accumulate: 30 A-T-Y Drills 1:00 Doorway Pec-Stretch / Side CFP+ PERFORMANCE 10 Sets For Calories: :30 Feet Only :30 Arms Only :30 Ams and Legs - Use Assault Bike CROSSFIT
Candlestick and Single-leg squat practice 5 Rounds For Time: 20 Weighted sit-ups 400m Run CROSSFIT BASICS Candlestick and Single-leg squat practice 5 Rounds For Time: 20 Weighted sit-ups 400m Run POST WORKOUT 3 Sets :30 Groiner Stretch / Side :30 Calf Stretch / Side :30 Seated Torso Twist CFP+ PERFORMANCE 12min EMOM: Minute 1 | :30 Shoulder Taps in Plank Minute 2 | :30 Handstand Hold CROSSFIT
Build up to a heavy set of 1 hang squat clean 8 Rounds For Reps: :20 Muscle-ups - Rest :10 :20 Clean & Jerks 60/40KG - Rest :10 CROSSFIT BASICS Build up to a heavy set of 1 hang squat clean 8 Rounds For Reps: :20 Muscle-up Transitions - Rest :10 :20 Clean & Jerks 35/25KG - Rest :10 POST WORKOUT 3 Sets 20 Banded Pull Aparts :30 Wrist Extension Stretch / Arm CFP+ PERFORMANCE :30 Ring Support Hold :30 Top-of-Pull-up Hold :30 Wall Sit CROSSFIT
20min AMRAP: 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps 25 Triple Unders 50 Deadlifts 60/40kg 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Tosses 50 Synchro Sit-ups 5 Rope Climbs With a partner. Partners alternate work and rest, except when the movement is synchronized. CROSSFIT BASICS 20min AMRAP: 25 Synchro Walking Lunge Steps 25 Ring Rows 25 Box Step-ups 25 Single Unders 25 Deadlifts 40/30kg 25 Jumping Ring Dips 25 Hanging Knee Raises 25 Partner Wall Ball Tosses 25 Synchro Sit-ups 5 Rope Pull-to-Stands With a partner. Partners alternate work and rest, except when the movement is synchronized CROSSFIT
4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many double unders as possible Rest 1:30 between Rounds CROSSFIT BASICS 4 x 4:30 Rounds For Reps: 500m Run In remaining time complete as many single unders as possible Rest 1:30 between Rounds POST WORKOUT 4 Sets :30 Hollow hold 30 Russian Twist |
AuthorCrossFit Pretoria Archives
April 2023
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