CROSSFIT
For time: Marathon row 42,195 meters CROSSFIT BASICS For time: Half Marathon row 21,097 meters AT HOME For time: 10000m Run CROSSFIT
Pre-Workout: On a 3:00 clock: 1:00 max burpees-to-target then… 2:00 max single-leg squats 4 rounds for time: 400-m run 30 hip extensions CROSSFIT BASICS Pre-Workout: On a 3:00 clock: 1:00 max burpees-to-target then… 2:00 max single-leg squats 4 rounds for time: 200-m run 20 good mornings AT HOME 4 rounds for time: 400-m run 30 good mornings (light weight) POST WORKOUT 3 sets :30 foam roll hamstrings / side :30 foam roll calves / side CFP+ PERFORMANCEMOM 7: EMOM 20: Minute 1 | 15/10 calorie ski Minute 2 | 10 burpee box overs – Sub row or bike if needed. CROSSFIT
3 rounds for reps and distance: Max unbroken toes-to-bars Max unbroken ring dips Max distance broad jump then… For time: 2,000/1,600-m row CROSSFIT BASICS 3 rounds for reps and distance: Max unbroken hanging knee raises Max unbroken box dips Max distance broad jump then… For time: 1,200/800-m row AT HOME 3 sets: Max V-ups Max push-ups Max-distance broad jump then … Max-distance run in 3:00 POST WORKOUT 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side CFP+ PERFORMANCEMOM 7: EMOM 10: 5-10 pull-ups – Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows. CROSSFIT
For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift CROSSFIT BASICS For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift AT HOME On a 15:00 clock: 0:00-5:00 Weighted squats 5:00-10:00 Weighted strict presses 10:00-15:00 Weighted deadlifts POST WORKOUT 2 sets: :30 standing quad stretch / leg :30 pigeon stretch / leg CFP+ PERFORMANCEMOM 7: For load: 10 strict press (50%) 8 strict press (60%) 6 strict press (70%) 4 strict press (80%) 2 strict press (90%) Do YOU need to do MORE!?
One of the most common questions we get - and we get about our program in general - "Is that really all you do?" "How is it possible to see good results with these short workouts?" "Don't I need to do more." The answer is simple. CROSSFIT
Pre-Workout: 5 sets for load: 4 hang power cleans 3 rounds for time: 7 strict muscle-ups 10 hang power cleans 85/55kg CROSSFIT BASICS Pre-Workout: 5 sets for load: 4 hang power cleans 3 rounds for time: 7 strict pull-ups 10 hang power cleans 35/25kg AT HOME AMRAP 10: Weighted burpee + ground-to-overhead POST WORKOUT 3 sets: 10 Cuban presses (PVC) 10 ATY drills (no weight) CFP+ PERFORMANCEMOM 7: For load: 5 front squat (50%) 3 front squat (60%) 1 front squat (70%) 5 front squat (60%) 3 front squat (70%) 1 front squat (80%) 5 front squat (70%) 3 front squat (80%) 1 front squat (90%) CROSSFIT
12 rounds for time: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats – In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. CROSSFIT BASICS 12 rounds for time: 1 partial wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 DB strict presses 12 reverse lunges – In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. AT HOME 12 rounds For time: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats – In Round 1 perform 1 wall walk. In Round 2 perform 2 candlesticks and then 1 wall walk. In Round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. CROSSFIT
Pre-Workout: 2 sets: 15 DB rows / arm (heavy) Max superman hold 10 x 1:00 rounds for calories: 60m shuttle sprint (5m, 10m, 15m) 3 deadlifts 140/90kg Max Assault bike calories – Rest 2:00 between rounds CROSSFIT BASICS Pre-Workout: 2 sets: 15 DB rows / arm (heavy) Max superman hold 10 x 1:00 rounds for calories: 40m shuttle sprint (2 x 20m) 3 deadlifts 60/40kg Max Assault bike calories – Rest 2:00 between rounds AT HOME 10 x 1:00 rounds: 60m shuttle sprints (5m, 10m, 15m) 10 weighted deadlifts Max jumping lunges – Rest 2:00 |
AuthorCrossFit Pretoria Archives
February 2023
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