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March 25, 2014 PDF Print E-mail
Written by Andrea   
Monday, 24 March 2014 19:35

 

Advanced

21-15-9

Kettlebell deadlift 32kg

Shoulder press #65

Hang power clean #65

 

Intermediate

21-15-9

Kettlebell deadlift 24kg

Shoulder press #45

Hang power clean #45

 

Beginner

15-12-9

Kettlebell deadlift 16kg

Shoulder press #15-25

Hang power clean #15-25

 

If your belly impedes your bar path, use dumbbells for the cleans.

 
March 24, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 23 March 2014 16:30


Advanced

For 20 minutes do:

10 push press #65

10 one-armed kettlebell swings 12kg

10 box jumps

 

Intermediate

For 15 minutes do:

10 push press #45

10 one-armed kettlebell swings 8kg

10 box jumps or step ups

 

Beginner

For 10 minutes do:

10 push press #15-25

10 one-armed kettlebell swings 4kg

10 step ups

 
March 23, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 22 March 2014 22:10


Rest Day

 
March 22, 2014 PDF Print E-mail
Written by Andrea   
Friday, 21 March 2014 17:05

 

 

Death by Push Jerk

 

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

 
March 21, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 20 March 2014 19:12


14.4

Advanced

50 calorie row

40 toes to bar

30 wall ball #14

20 cleans #65

10 pull ups

10 dips


Intermediate

40 calorie row

25 toes to bar

20 wall ball #10

15 cleans #45

10 pull ups or progressions

10 dips


Beginner

30 calorie row

20 toes to bar

15 wall ball #6

15 cleans #15-25

10 pull up progressions

10 dips


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







 
March 20, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 19 March 2014 19:27


Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.




 
March 19, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 18 March 2014 16:37


Rest Day

 
March 18, 2014 PDF Print E-mail
Written by Andrea   
Monday, 17 March 2014 16:11


Advanced

30 pull ups

400m run

21 thrusters #65

400m run

21 thrusters #65

400m run

30 pull ups


Intermediate

20 pull ups or progressions

400m run

15 thrusters #45

400m run

15 thrusters #45

400m run

20 pull ups or progressions


Beginner

10 pull up progressions

200m run

9 thrusters #15-25

200m run

9 thrusters #15-25

200m run

10 pull up progressions

 
March 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 March 2014 19:46


Advanced

With a 12kg kettlebell:

15 Turkish get-ups, right arm

20 one-armed swings, alternating

15 overhead squats, left arm

20 one-armed swings, alternating

15 overhead squats, right arm

20 one-armed swings, alternating

15 Turkish get-ups, left arm


Intermediate

With an 8kg kettlebell:

12 Turkish get-ups, right arm

15 one-armed swings, alternating

12 overhead squats, left arm

15 one-armed swings, alternating

12 overhead squats, right arm

15 one-armed swings, alternating

12 Turkish get-ups, left arm


Beginner

With a 6kg kettlebell:

9 Turkish get-ups, right arm

10 one-armed swings, alternating

9 overhead squats, left arm

10 one-armed swings, alternating

9 overhead squats, right arm

10 one-armed swings, alternating

9 Turkish get-ups, left arm


If you are well into the second trimester, start your Turkish get-ups from a seated position, rather than from on your back.

 
March 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 March 2014 19:37


Advanced

3 rounds

20 pull ups

20 dips

20 burpees


Intermediate

3 rounds

15 pull ups or progressions

15 dips

15 burpees or pregnant burpees


Beginner

3 rounds

10 pull up progressions

10 dips

10 pregnant burpees


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

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.

 
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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