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April 12, 2014 PDF Print E-mail
Written by Andrea   
Friday, 11 April 2014 18:46


Rest Day

 
April 11, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 10 April 2014 18:48


Advanced

1 minute of box jumps

1 minute of sumo deadlift high-pulls #55

2 minutes of box jumps

2 minutes of sumo deadlift high-pulls #55

3 minutes of box jumps

3 minutes of sumo deadlift high-pulls #55


Intermediate

1 minute of box jumps or step ups

1 minute of sumo deadlift high-pulls #35

2 minutes of box jumps or step ups

2 minutes of sumo deadlift-high pulls #35

3 minutes of box jumps or step ups

3 minutes of sumo deadlift high-pulls #35


Beginner

1 minute of step ups

1 minute of sumo deadlift high-pulls #15

2 minutes of step ups

2 minutes of sumo deadlift high-pulls #15

3 minutes of step ups

3 minutes of sumo deadlift high-pulls #15

 
April 10, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 09 April 2014 18:37


Advanced

30-20-10

Back squats #65

Push ups

Pull ups


Intermediate

20-15-10

Back squats #45

Push ups

Pull ups or progressions


Beginner

15-10-5

Back squats #15-25

Push ups

Pull up progressions

 
April 9, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 08 April 2014 18:29


"Baby Isabel"

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
April 8, 2014 PDF Print E-mail
Written by Andrea   
Monday, 07 April 2014 20:22


Rest Day

 
April 7, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 06 April 2014 18:23


Advanced

1 minute of double unders

1 minute of dumbbell snatches #30

2 minutes of double unders

2 minutes of dumbbell snatches #30

3 minutes of double unders

3 minutes of dumbbell snatches #30


Intermediate

1 minute of double or single unders

1 minute of dumbbell snatches #20

2 minutes of double or single unders

2 minutes of dumbbell snatches #20

3 minutes of double or single unders

3 minutes of dumbbell snatches #20


Beginner

1 minute of single unders or step ups

1 minute of dumbbell snatches #10

2 minutes of single unders or step ups

2 minutes of dumbbell snatches #10

3 minutes of single unders or step ups

3 minutes of dumbbell snatches #10


Snatches are single arm, alternating.

 
April 6, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 05 April 2014 17:19


Advanced

4 rounds

400m run

5 burpees

5 pull ups

5 dips


Intermediate

3 rounds

400m run

5 burpees or pregnant burpees

5 pull ups or progressions

5 dips


Beginner

3 rounds

200m run

5 pregnant burpees

5 pull up progressions

5 dips


Use bands for the dips as needed, or scale to jump to support.

 
April 5, 2014 PDF Print E-mail
Written by Andrea   
Friday, 04 April 2014 20:21


 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
April 4, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 03 April 2014 19:29



Rest Day

Last Updated on Thursday, 03 April 2014 19:37
 
April 3, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 02 April 2014 18:41


Advanced

20 minutes of:

10 dumbbell shoulder press #30

20 pull ups

30 lunges

 

Intermediate

15 minutes of:

10 dumbbell shoulder press #20

15 pull ups or progressions

20 lunges

 

Beginner

10 minutes of:

10 dumbbell shoulder press #10

10 pull up progressions

10 lunges

 
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Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Personalized Programming