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December 7, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 06 December 2014 22:55


Advanced

Row 1000m

50 dumbbell power snatch  #25

Row 750m

35 dumbbell power snatch #25

Row 500m

20 dumbbell power snatch #25

 

Intermediate

Row 750m

40 dumbbell power snatch  #20

Row 500m

25 dumbbell power snatch #20

Row 250m

10 dumbbell power snatch #20

 

Beginner

Row 250m

20 dumbbell power snatch  #10-15

Row 250m

15 dumbbell power snatch #10-15

Row 250m

10 dumbbell power snatch #10-15

 
December 5, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 04 December 2014 23:25


Death by Split Jerk

 

With a continuously running clock do one split jerk the first minute, two split jerks the second minute, three split jerks 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


If the jumping motion of the jerk is not comfortable, do push jerks or push press instead.

 
December 4, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 03 December 2014 20:41

Photo courtesy of crossfit.com


Rest Day

 
December 3, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 02 December 2014 19:29


Advanced

1000m row

20 dips

20 sumo deadlift high-pulls #55

20 shoulder press #20 dumbbells

20 hang power snatch #55

20 burpees

20 pull ups

20 thrusters #55


Intermediate

500m row

15 dips

15 sumo deadlift high-pulls #35

15 shoulder press #15 dumbbells

15 hang power snatch #35

15 burpees or pregnant burpees

15 pull ups or progressions

15 thrusters #35


Beginner

250m row

10 dips

10 sumo deadlift high-pulls #15

10 shoulder press #10 dumbbells

10 hang power snatch #15

10 pregnant burpees

10 pull up progressions

10 thrusters #15


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

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

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 
December 2, 2014 PDF Print E-mail
Written by Andrea   
Monday, 01 December 2014 20:37

 

 

Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
December 1, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 30 November 2014 22:09


Advanced

4 rounds

15 one-armed kettlebell swings 12kg

400m run


Intermediate

3 rounds

15 one-armed kettlebell swings 8kg

400m run


Beginner

3 rounds

10 one-armed kettlebell swings 4kg

200m run


 
November 30, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 29 November 2014 23:07


Rest Day

 
November 29, 2014 PDF Print E-mail
Written by Andrea   
Friday, 28 November 2014 19:53


Advanced

12-9-6

Deadlifts #115

Pull ups

Dips


Intermediate

12-9-6

Deadlifts #85

Pull ups or progressions

Dips


Beginner

12-9-6

Deadlifts #45

Pull up progressions

Dips


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

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


 
November 28, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 27 November 2014 23:02


Advanced

For 15 minutes do:

20 overhead squats #45

20 back squats #45

400m run


Intermediate

For 15 minutes do:

15 overhead squats #35

15 back squats #35

400m run


Beginner

For 10 minutes do:

10 overhead squats #15-25

10 back squats #15-25

200m run



 
November 27, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 26 November 2014 22:38

 

For 7 minutes do:

Burpees or pregnant burpees

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 

These are high on the intensity meter. Be sure to take breaks!

 
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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