CROSSFIT
5 rounds each for time with a partner: 150m run 15 knees-to-elbows 15 burpees CROSSFIT BASICS 5 rounds each for time with a partner: 150m run 10 sit-ups 10 burpees
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CROSSFIT
5 rounds for time: 63 double-unders 15 box jump-overs 9 hang squat cleans 35/50kg – Athletes must step down from the top of the box. After party: 2 sets: 1:00 good mornings 20/15kg Max-effort L-sit hold – Rest 1:00-1:30 between movements. CROSSFIT BASICS 5 rounds for time: 63 single-unders 15 box step-overs 9 hang squat cleans 15/20kg – Athletes must step down from the top of the box. After party: 2 sets: 1:00 good mornings 15/20kg Max-effort L-sit hold – Rest 1:00-1:30 between movements. POST WORKOUT 2 sets: :45 couch stretch/side 1:00 standing straddle stretch CROSSFIT
Pre-workout: On an 8:00 clock: Handstand walk/wall walk practice 5 sets for load: 5 push jerks CROSSFIT BASICS Pre-workout: On an 8:00 clock: Handstand walk/wall walk practice 5 sets for load: 5 push jerks POST WORKOUT 1 set 1:30 lat/side delt foam roll/arm 1:30 T-spine foam roll with arms overhead CFP+ PERFORMANCE 3 x AMRAP 4: 400/500-m row 200-m run Max-distance row – Rest 3:00 between AMRAPs. CROSSFIT
Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch/arm – Complete 5 consecutive reps on one arm, then 5 more on the other. AMRAP 10: 12 alternating DB snatches 15/22.5kg 4 bar muscle-ups CROSSFIT BASICS Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch/arm – Complete 5 consecutive reps on one arm, then 5 more on the other. AMRAP 10: 12 alternating DB snatches 5/7.5kg 4 banded pull-ups POST WORKOUT 1 set: 1:00 barbell bicep mash/arm 1:00 barbell forearm mash/arm 1:00 double forearm stretch on wall CFP+ PERFORMANCE 6 sets: 3 tall snatches – Use 20-40% of 1-rep snatch and rest 1:00-1:30 between sets. CROSSFIT
On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired. After party: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. CROSSFIT BASICS On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired. After party: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. POST WORKOUT 2 sets: 1:00 quadriceps foam roll 1:00 saddle stretch CFP+ PERFORMANCE EMOM 10: Min. 1 | 2 Deadlifts Min. 2 | :15-:30 ring support hold CROSSFIT
For time: 25 burpees 400m weighted run 25 weighted pull-ups 400m weighted run 25 handstand push-ups 400m weighted run 25 chest-to-bar pull-ups 400m weighted run 25 burpees CROSSFIT BASICS For time: 25 burpees 400m run 25 ring rows 200m run 15 push-ups 400m run 25 jumping pull-ups 200m run 25 burpees POST WORKOUT 1 set: 1:00 calf mash/leg 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE 5 sets: 8 deficit deadlifts (2-3 in) – Use 50-60% of 1-rep standard deadlift and rest 2:00 between sets CROSSFIT
2 rounds for time: 50 pull-ups 15 clean and jerks 40/60kg 75 sit-ups CROSSFIT BASICS 2 rounds for time: 20 jumping pull-ups 10 clean and jerks 25/35kg 40 sit-ups POST WORKOUT 3 sets: :30 doorway stretch/side :30 banded shoulder stretch/side CFP+ PERFORMANCE 16min EMOM: Min 1: 10m handstand walk Min 2: 20 pistols CROSSFIT
Pre-workout: For load: EMOM 10: 2 back squats For time: 9-15-21: Back squats 70/100kg – Run 400 m after each set of back squats. CROSSFIT BASICS Pre-workout: For load: EMOM 10: 2 back squats For time: 9-15-21: Back squats 30/40kg – Run 200 m after each set of back squats. POST WORKOUT 2 sets: :30 standing quad stretch/leg :30 couch stretch/leg CFP+ PERFORMANCE On a 20:00 clock: 5 sets for reps: On a 2:00 clock: 200-m row Max burpees – Rest 2:00 between sets. CROSSFIT
7 rounds for reps: 15 DB deadlifts (15/22.5 kg) 1:00 calorie bike – Rest 1:00 After Party: 5 sets each with a partner: :45 DB front-rack hold Max TTB / Knee Raises – P1 holds the front rack while P2 performs max TTB / Knee Raises. Partners switch after :45. CROSSFIT BASICS 7 rounds for reps: 15 DB deadlifts (5/7.5 kg) 1:00 calorie bike – Rest 1:00 After Party: 5 sets each with a partner: :45 DB front-rack hold Max TTB / Knee Raises – P1 holds the front rack while P2 performs max TTB / Knee Raises. Partners switch after :45. POST WORKOUT 2 sets: :30 leg swing (across body)/leg :30 sit and reach stretch CFP+ PERFORMANCE Accumulate: 3:00 L-sit hold – Every time you break, complete 20 double-unders. CROSSFIT
Pre-workout: On a 5:00 clock: Max-distance handstand walk For total time: 3 rounds: 12 strict handstand push-ups 50 air squats – Rest 3:00 – 3 rounds: 12 kipping handstand push-ups 25 box jumps CROSSFIT BASICS Pre-workout: On a 5:00 clock: Max-distance handstand walk For total time: 3 rounds: 15 hand-release push-ups 30 air squats – Rest 3:00 – 3 rounds: 15 push-ups 15 box jumps POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift CFP+ PERFORMANCE Every 4:00 for 5 sets: 3 snatches (~60%) 2 snatches (~67%) 1 snatch (~75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed. |
AuthorCrossFit Pretoria Archives
February 2022
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