CROSSFIT
4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls 35/50kg After party: 3 sets for load: 10 single-leg DB deadlifts/leg 1:00 plank (push-up position) CROSSFIT BASICS 4 rounds for time: 30 reverse lunges 15 sumo deadlift high pulls 25/34kg After party: 3 sets for load: 10 single-leg DB deadlifts/leg 1:00 plank (push-up position) POST WORKOUT Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold CFP+ PERFORMANCE EMOM 15: Min. 1: 12/15 cal Assault bike Min. 2: 10 box jumps + 10 burpees Min. 3: Rest OFF-PEAK PROGRAM CFP ENGINE BUILDER Assault Bike 3 Sets: 1 Min Hard 2 Min Mod 1 Min Easy No rest between sets. -Rest 1 Min- 40 Sec Hard, 20 Sec Easy Recovery 30 Sec Harder, 30 Sec Easy Recovery 20 Sec Hardest, 40 Sec Easy Recovery 15 Sec Sprint at Max Effort, 45 Sec Easy Recovery 20 Sec Hardest, 40 Sec Easy Recovery 30 Sec Hard, 30 Sec Easy Recovery 40 Sec Hard, 20 Sec Easy Recovery -Rest 1 Min- 3 Sets 1 Min Hard 2 Min Mod 1 Min Easy No rest between sets. Total: 31 Min CFP BARBELL CLUB Snatch 3-3-2-2-1-1-1-1-1-1 Clean & Jerk 2-2-1-1-1-1-1-1-1-1 CFP GYMNASTY 20min AMRAP: 10 HSPU 20 Abmat Sit Ups 10 Chest to bar Pull Ups
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AuthorCrossFit Pretoria Archives
February 2023
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