CROSSFIT
Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. For time: 21 thrusters 35/50kg 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs CROSSFIT BASICS Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. For time: 21 thrusters 25/35kg 6 rope climb pull-to-stands 15 thrusters 4 rope climb pull-to-stands 9 thrusters 3 rope climb pull-to-stands POST WORKOUT Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side CFP+ PERFORMANCE 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups :10 ring dip hold (top of dip) :10 ring dip hold (bottom of dip) – Rest as needed between movements and sets. – Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken. OFF-PEAK PROGRAM CFP ENGINE BUILDER Row 6 Sets: 90 Sec Fast 1 Min Easy 45 Sec Faster 1 Min Easy 30 Sec Fastest *Rest 2 Min between sets. CFP BARBELL CLUB Split Jerk From the Rack 3-2-2-1-1 Power Clean 3-3-2-2-2-1 Clean Pulls 3-3-3 CFP GYMNASTY For time of: 30-20-10 Toes to rings Burpee box jumps Ring dips
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AuthorCrossFit Pretoria Archives
February 2023
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