CROSSFIT
For time: 50-40-30-20-10 DB snatches 15/22.5kg – Perform 12 toes-to-bars + 50 double-unders after each round. CROSSFIT BASICS For time: 35-30-25-20-10 DB snatches 5/10kg – Perform 10 sit-ups + 50 single-unders after each round. POST WORKOUT Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side CFP+ PERFORMANCE Every :30 x 12 sets: 1 power clean + 1 hang power clean – Perform complex unbroken. – Hold a challenging weight across all sets, around 60-70% of your 1-rep max. OFF-PEAK PROGRAM CFP ENGINE BUILDER Assault Bike 2 Sets 20 Sec Fastest Pace (90-95%) Rest 1 Min 40 Sec Faster Pace (85-90%) Rest 1 Min 60 Sec Fast Pace (80-85%) Rest 1 Min 40 Sec Faster Pace (85-90%) Rest 1 Min 20 Sec Fastest Pace (90-95%) Rest 5 Min CFP BARBELL CLUB Snatch Balance: 3 @ 60% 1RM Snatch 3 @ 65% 1RM Snatch 2 @ 70% 1RM Snatch 2 @ 75% 1RM Snatch 1 @ 80% 1RM Snatch 1 @ 85% 1RM Snatch 1 @ 90% 1RM Snatch * 60-90 seconds rest between sets. Snatch Complex 1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch 1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch *Rest 2:00 between sets CFP GYMNASTY For time of; 10-9-8-7-6-5-4-3-2-1 Burpees Pull-ups *10m handstand walk between each round. Scale options: A) 5 wall walks (nose touches the wall) B) 20 shoulder taps (nose facing the wall)
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AuthorCrossFit Pretoria Archives
February 2023
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