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Monday
Warmup 400m run 2 rounds 10 samson lunges 10 second calf stretch 10 hamstring walks 20 second high knees 5 acap pull ups + 5 normal pull ups S&S 22min Time cap 6 rounds: 400m run Into 200m fast Rest 1 min WOD AMRAP 8 min: 25 air squats 5 burpee pull ups 25 lunges 5 burpee pull ups Tuesday Warmup 10/8 cals 2 rounds 5 deadlifts + 5 hang cleans + 5 shoulder 2 overhead 10 pvc pass throughs 10 seconds hip opener lunges WOD Time cap 35 min 14 rounds you go, I go: 14/11 calories 9 deadlifts 6 hang cleans 3 shoulder 2 overhead Weight (rx 60/40) (adv 70/50) *In time remaining establish a 1RM complex of: 1 deadlift 1 hang clean 1 shoulder to overhead. Wednesday Warm up 3 rounds 5 back squats increase in weight each round 5 inch worms 30 seconds adductor stretch 10 box step ups S&S EMOM 15 min: Min 1: 30 second max back squats @ 60% of 1rm Min 2: 30 seconds max jumping lunges Min 3 : 40 seconds wall sit WOD: 21-15-9 HSPU (adv do strict) C2B *12 box step overs (adv with dumbell) after each set Thursday Warmup 2 rounds 10 shoulder taps in push up position 10 glute bridges 5 pull ups 10 step ups S&S Handstand walk skill ~kicking up against wall ~ holding against wall ~walking to wall ~free-standing walk **only when comfortable with handstand walks do: For time 5m , 10m, 15m, 10m , 5m Rest 30seconds between rounds WOD 5 rounds: 12 goblet squats, (adv can do overhead squats w dumbell) 8 burpee box jump overs Friday Warmup Warmup workout 3 rounds 30 singles 5 shoulder to overhead w db 5 db hang cleans 10 goblet squats Same weight as workout weight. S&S EMOM 16: Min 1: 40 seconds max shoulder to overhead w dumbell Min 2: 40 seconds max db hang cleans Min 3: 40 seconds max double unders Min 4: rest WOD 3 rounds: 10 Overhead squats 200m run 5 Wall walks 200m run 10 Snatch 200m run 15 Handstand push up Weight: 60/40
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AuthorCrossFit Pretoria Archives
April 2023
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