CROSSFIT
5 Sets: 1:00 Strict Chin-ups 1:00 False Grip Ring Rows 3 Rounds For Time: 500/400m Row 21 Push-ups 12 Strict Toes-to-Rings CROSSFIT BASICS 5 Sets: 1:00 Strict Chin-ups 1:00 False Grip Ring Rows 3 Rounds For Time: 400/300m Row 15 Assisted Push-ups 9 Hanging Knee Raises on Rings POST WORKOUT 3 Sets: :30 Overhead Arm Stretch :30 Banded Shoulder Stretch CFP+ PERFORMANCEMOM 7: 5 Sets: :30 DB Single-Arm Overhead Hold / Arm :20 Ring Support Hold – Rest 1:30 between sets
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CROSSFIT
From 0:00-5:00 EMOM 5: 5 Thrusters 35/25kg From 5:00-10:00 EMOM 5: 5 Thrusters 40/30kg From 10:00-15:00 EMOM 5: 5 Thrusters 50/35kg – Continue adding 10/5kg every 5:00 for as long as you are able CROSSFIT BASICS From 0:00-5:00 EMOM 5: 5 Thrusters 20/15kg From 5:00-10:00 EMOM 5: 5 Thrusters 25/20kg From 10:00-15:00 EMOM 5: 5 Thrusters 30/25kg – Continue adding 5k every 5:00 for as long as you are able POST WORKOUT Accumulate: 1:00 Couch Stretch / Side 1:00 Quad Foam Roll /Side 1:00 Press-up Hold CFP+ PERFORMANCEMOM 7: For Load: 5 Bench Press (40%) 5 Bench Press (50%) 5 Bench Press (60%) then… For Load: 5 Front Squats (40%) 5 Front Squats (50%) 5 Front Squats (60%) CROSSFIT
2 Sets: 1:00 V-ups 1:00 Plank Hold 1:00 Good Mornings For Time: 21 Deadlifts 100/70kg 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run CROSSFIT BASICS 2 Sets: 1:00 V-ups 1:00 Plank Hold 1:00 Good Mornings For Time: 21 Deadlifts 40/30kg 400m Run 15 Deadlifts 300m Run 12 Deadlifts 200m Run 9 Deadlifts 200m Run POST WORKOUT 3 Sets: :30 Groiner Stretch / Side :30 Calf Stretch / Side :30 Seated Torso Twist CFP+ PERFORMANCEMOM 7: For Load: 5 Deadlifts (50%) 3 Deadlifts (60%) 2 Deadlifts (70%) 1 Deadlift (75%) then… For Reps: 8+ Deadlifts (80%) CROSSFIT
EMOM 10: Minute 1 | :30 Weighted Single-Leg Squats Minute 2 | :30 DB Strict Press AMRAP 20: 50 Double Unders 30m Walking Lunge 30m Bear Crawl CROSSFIT BASICS EMOM 10: Minute 1 | :30 Weighted Single-Leg Squats Minute 2 | :30 DB Strict Press AMRAP 20: 50 Single Unders 30m Walking Lunge 15m Bear Crawl POST WORKOUT 3 Sets: 1:00 Foam Roll Quads :30 Rocking Calf Stretch / Side CROSSFIT
On a 35:00 Clock: Max Distance Run Every 5:00, stop and perform 15 burpees. CROSSFIT BASICS On a 35:00 Clock: Max Distance Run Every 5:00, stop and perform 10 burpees. POST WORKOUT 2 Sets: 1:00 Banded Hamstring Stretch / Side :30 Seated Torso Twist / Side :30 Scorpion Stretch Hold / Side CFP+ PERFORMANCEMOM 7: For Time: 10k Bike CROSSFIT
Build to a 1-rep squat or power snatch 9 Sets for Load: Overhead Squats 3-2-2-2-1-1-1-1-1 CROSSFIT BASICS Build to a 1-rep squat or power snatch 9 Sets for Load: Overhead Squats 3-2-2-2-1-1-1-1-1 POST WORKOUT Accumulate: 1:00 Banded Hamstring Stretch / Side 1:00 Groiner Stretch / Side CFP+ PERFORMANCEMOM 7: 7 Sets: 7 Toes-to-Bars 5 Pull-ups 3 Bar Muscle-ups – Rest 1:30 between sets CROSSFIT
EMOM 10: 3 Weighted Strict Pull-ups AMRAP 7: 7 Box Jumps 76/60cm 7 Chest-to-Bar Pull-ups CROSSFIT BASICS EMOM 10: 3 Weighted Strict Pull-ups AMRAP 7: 8 Box Step-ups (24/20″) 7 Ring Rows POST WORKOUT 3 Sets: :30 Calf Stretch / Side :30 Banded Shoulder Stretch / Side CFP+ PERFORMANCEMOM 7: For Load: 3 Deadlifts (60%) 3 Deadlifts (67.5%) 3 Deadlifts (72.5%) 3 Deadlifts (72.5%) 3 Deadlifts (72.5%) Then, 1:00 max unbroken deadlifts (72.5%) CROSSFIT
“HOLLEYMAN” 30 Rounds for Time: 5 Wall Balls 3 Handstand Push-ups 1 Power Clean 100/70kg CROSSFIT BASICS 30 Rounds for Time: 5 Wall Balls 3 Push-ups 1 Power Clean 40/30kg POST WORKOUT 3 Sets: :30 Couch Stretch / Side :30 Sit-and-Reach Stretch CFP+ PERFORMANCEMOM 7: For Load: 5 Strict Presses (50%) 3 Strict Presses (60.5%) 2 Strict Presses (70%) 1 Strict Press (75%) 8 Strict Presses (80%) CROSSFIT
For load: Build to a heavy 1-rep squat snatch 10 Rounds For Time: 1 Power Snatch 85/55kg 3 Overhead Squats CROSSFIT BASICS For load: Build to a heavy 1-rep overhead squat 10 Rounds For Time: 2 Power Snatches 40/30kg 5 Overhead Squats POST WORKOUT Accumulate: 1:00 Couch Stretch / Leg 1:00 Foam Roll Upper Back CROSSFIT
For Time: 1600m Run 2000/1600m Row 1600m Run CROSSFIT BASICS For Time: 1000m Run 1000/800m Row 1000m Run POST WORKOUT 3 sets: :30 Reach, Roll, and Lift :30 Seated Torso Twist :30 Frog Stretch CFP+ PERFORMANCEMOM 7: 15 Rounds For Calories: :20 Bike Sprint – Rest :40 |
AuthorCrossFit Pretoria Archives
April 2023
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