CROSSFIT
AMRAP 12: 10 burpees 25 double-unders After Party: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. CROSSFIT BASICS AMRAP 12: 10 burpees 30 single-unders After Party: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. POST WORKOUT Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot CFP+ PERFORMANCE 8 sets: Every 2:00 complete: 2 push presses + 1 push jerk – Increase load across as many sets as possible. OFF-PEAK PROGRAM CFP ENGINE BUILDER Row 100m Fastest Pace (86-88%) 200m Faster Pace (84-86%) 350m Faster Pace (82-84%) 400m Fast Pace (80-82%) 550m Fast Pace (78-80%) 400m Fast Pace (80-82%) 350m Faster Pace (82-84%) 200m Faster Pace (84-86%) 100m Fastest Pace (86-88%) *Rest 1 Min between reps. CFP BARBELL CLUB 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) 3 Tempo front squat (5 seconds down and 5 seconds up) *Rest as needed in between sets Front Squat 1-1-1-1 Build to a heavy single CFP GYMNASTY 5mins Practice Ring Dips 5mins Practice Ring pull ups 10mins Practice Ring Muscle ups 10mins Practice Skin the Cat
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AuthorCrossFit Pretoria Archives
February 2023
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