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August 16, 2014 PDF Print E-mail
Written by Andrea   
Friday, 15 August 2014 18:05

 

Advanced

5 beginner rope climbs

21 overhead squats #65

21 push ups

5 beginner rope climbs

15 overhead squats #65

15 push ups

5 beginner rope climbs

9 overhead squats #65

9 push ups

 

Intermediate

4 beginner rope climbs

21 overhead squats #45

21 push ups

4 beginner rope climbs

15 overhead squats #45

15 push ups

4 beginner rope climbs

9 overhead squats #45

9 push ups

 

Beginner

3 beginner rope climbs

15 overhead squats #15-25

15 push ups

3 beginner rope climbs

12 overhead squats #15-25

12 push ups

3 beginner rope climbs

9 overhead squats #15-25

9 push ups

 

Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

 

 

Last Updated on Friday, 15 August 2014 18:15
 
August 15, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 14 August 2014 16:40


Advanced

30 hang power clean

30 front squats  #65

 

Intermediate

30 hang power clean

30 front squats  #45

 

Beginner

30 hang power clean

30 front squats  #15-25

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
August 14, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 13 August 2014 21:28


Rest Day

 
August 13, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 12 August 2014 21:41

 


Advanced

750m row

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

500m row

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

250m row

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
August 12, 2014 PDF Print E-mail
Written by Andrea   
Monday, 11 August 2014 20:16


Advanced

21-15-9

Sumo deadlifts #95

400m run between each round


Intermediate

21-15-9

Sumo deadlifts #65

400m run between each round


Beginner

15-12-9

Sumo deadlifts #35

200m run between each round

 
August 11, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 10 August 2014 20:58


Advanced

5 rounds

12 overhead squats #65

12 toes to bar

12 hang power clean #30 dumbbells

12 double unders


Intermediate

4 rounds

12 overhead squats #45

12 toes to bar

12 hang power clean #20 dumbbells

12 double or single unders


Beginner

3 rounds

12 overhead squats #15-25

12 toes to bar

12 hang power clean #10 dumbbells

12 single unders or step ups


 
August 10, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 09 August 2014 16:52


Rest Day

 
August 9, 2014 PDF Print E-mail
Written by Andrea   
Friday, 08 August 2014 19:09


Advanced

3 rounds

20 walking lunges

20 knees to elbows

20 good mornings


Intermediate

3 rounds

15 walking lunges

15 knees to elbows

15 good mornings


Beginner

3 rounds

10 walking lunges

10 knees to elbows

10 good mornings


For the good mornings, use an empty barbell or PVC. 

 
August 8, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 07 August 2014 18:30


4 rounds

500m row


Rest 3-5 minutes between rounds.

 
August 7, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 06 August 2014 20:11


Advanced

3 rounds

20 dumbbell shoulder press #30

20 pull ups

20 dips


Intermediate

3 rounds

15 dumbbell shoulder press #20

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 dumbbell shoulder press #10

10 pull up progressions

10 dips


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

 
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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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