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April 25, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 24 April 2011 18:17



"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata knees to elbows

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Unit for the row is "calories".

 

Scaling for Mama's is, make sure you can breathe during each round and don't worry about how many reps you get each interval. Do the work, but don't work to the point of not being able to breathe.

 
April 24, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 23 April 2011 19:22



Rest Day

 
April 23, 2011 PDF Print E-mail
Written by Andrea   
Friday, 22 April 2011 20:03


“Charlotte”

Advanced
200m run
20 lunges
200m run
20 knees to elbows
200m run
20 push ups
200m run

Intermediate
200m run/walk
15 lunges
200m run/walk
15 knees to elbows
200m run/walk
15 push ups
200m run/walk

Beginner
200m run/walk
10 lunges
200m run/walk
10 knees to elbows
200m run/walk
10 push ups
200m run/walk

 
April 22, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 21 April 2011 18:31


Row, run or walk 2000m

 
April 21, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 20 April 2011 19:59



Advanced

5 rounds

10 hang power cleans  #65

10 toes to bar or knees to elbows

10 wall ball  #12-14


Intermediate

4 rounds

10 hang power cleans  #45

10 knees to elbows

10 wall ball  #10-12


Beginner

3 rounds

10 hang power cleans  #15-25

10 knees to elbows or knee ups

10 wall ball  #8-10

 
April 20, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 19 April 2011 20:12




Rest Day

 
April 19, 2011 PDF Print E-mail
Written by Andrea   
Monday, 18 April 2011 21:09



Skill Day

Today, do the Burgener warm up and practice the hang power snatch with PVC or an empty bar.

 
April 18, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 17 April 2011 20:27



Advanced

200m run

50 push ups

200m run

50 knees to elbows

200m run

50 squats

200m run

50 good mornings


Intermediate

200m run/walk

40 push ups or progressions

200m run/walk

40 knees to elbows or knee ups

200m run/walk

40 squats

200m run/walk

40 good mornings


Beginner

200m run/walk

30 push ups or progressions

200m run/walk

30 knee ups

200m run/walk

30 squats

200m run/walk

30 good mornings

 
April 17, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 16 April 2011 22:27



"Baby Hammer"


Advanced

5 rounds

5 hang power cleans  #65

10 front squats  #65

5 jerks  #65

10 pull ups


Intermediate

4 rounds

5 hang power cleans  #45

10 front squats  #45

5 jerks  #45

10 pull ups or progressions


Beginner

3 rounds

5 hang power cleans  #15-25

10 front squats  #15-25

5 jerks  #15-25

10 pull up progressions




 
April 16, 2011 PDF Print E-mail
Written by Andrea   
Friday, 15 April 2011 17:52



Rest Day


Last Updated on Sunday, 22 May 2011 15:43
 
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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.

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