CROSSFIT
Pre-Workout: 4 Sets: Max Strict Pull-ups – Rest 1:00 between sets. For Time: 1000/800m Row 50 Thrusters 20/15kg 30 Pull-ups 750/600m Row 25 Thrusters 15 Pull-ups 500/400m Row 15 Thrusters 9 Pull-ups CROSSFIT BASICS Pre-Workout: 4 Sets: Max Strict Pull-ups – Rest 1:00 between sets. For Time: 500/400m Row 30 Thrusters 20/15kg 15 Jumping Pull-ups 500/400m Row 20 Thrusters 12 Jumping Pull-ups 300/200m Row 15 Thrusters 9 Jumping Pull-ups POST WORKOUT Accumulate: 1:00 Banded Shoulder Stretch / Side CFP+ PERFORMANCEMOM 7: AMRAP 25: 15 Calorie Bike 15 Calorie Row – Use a 7+ damper on all machines
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CROSSFIT
Pre-Workout: Build up to a heavy 3-rep snatch deadlift For Time: 60 Snatches 60/40kg CROSSFIT BASICS Pre-Workout: Build up to a heavy 3-rep snatch deadlift For Time: 60 Snatches 35/25kg POST WORKOUT Accumulate: 1:00 Foam Roll Quads 1:00 Foam Roll Lower Back 1:00 Foam Roll Calves CFP+ PERFORMANCEMOM 7: 5 Sets: 20 Medball Sit-ups 5 Strict Muscle-ups CROSSFIT
Pre-Workout: On a 8:00 Clock: Max Distance Row, Bike, Ski, or Run – Alternate work and rest with a partner. For Load: Strict Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 CROSSFIT BASICS Pre-Workout: On a 8:00 Clock: Max Distance Row, Bike, Ski, or Run – Alternate work and rest with a partner. For Load: Strict Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 POST WORKOUT 3 Sets: 3 Sets: :30 Doorway Stretch / Side :30 Banded Shoulder Stretch / Side CFP+ PERFORMANCEMOM 7: For Load: 5 Front Squats (50%) 3 Front Squats (60%) 2 Front Squats (70%) 1 Front Squat (75%) 1 Front Squat (80%) CROSSFIT
Pre-Workout: Build up to a 3-rep back squat For Time: 20 Back Squats 100/70kg 40 Toes-to-Bars 60/40 Calorie Row/Bike CROSSFIT BASICS Pre-Workout: Build up to a 3-rep back squat For Time: 20 Back Squats (225/155#) 40 Sit ups 50/35 Calorie Row/Bike POST WORKOUT 3 Sets: :30 Groiner Stretch / Side :30 Couch Stretch / Side CROSSFIT
For Completion: EMOM 12: Minute 1 | 2 High Box Jumps Minute 2 | :30 L-Hold Hang 6 Rounds For Time: 21/15 Calorie Bike/Row 21 Box Jumps 21 Sit-ups – Alternate full rounds with a partner. CROSSFIT BASICS EMOM 12: Minute 1 | 2 High Box Jumps Minute 2 | :30 L-Hold Hang 6 Rounds For Time: 21/15 Calorie Bike/Row 21 Box Jumps or Step-ups 21 Sit-ups – Alternate full rounds with a partner. POST WORKOUT 3 Sets: :30 Calf Stretch / Side :30 Calf Foam Roll / Side CROSSFIT
For Completion: 21-15-9 Good mornings 30/20kg Superman back extensions For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 CROSSFIT BASICS For Completion: 21-15-9 Good mornings 30/20kg Superman back extensions For Load: Muscle Snatch 3-3-3-3-3 Power Snatch 3-3-3-3-3 Squat Snatch 2-2-2-2-2 POST WORKOUT 3 Sets: :30 Overhead Arm Stretch :30 Banded Shoulder Stretch |
AuthorCrossFit Pretoria Archives
April 2023
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