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April 18, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 17 April 2014 18:29

 

 

Advanced

3 rounds

20 Pull ups

20 Dips

20 Hang power snatch #65

 

Intermediate

3 rounds

15 Pull ups or progressions

15 Dips

15 Hang power snatch #45

 

Beginner

3 rounds

10 Pull up progressions

10 Dips

10 Hang power snatch #15-25

 

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

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

 

 
April 17, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 16 April 2014 20:03


Advanced

5 rounds

250m row

10 shoulder press #65


Intermediate

4 rounds

250m row

10 shoulder press #45


Beginner

3 rounds

250m row

10 shoulder press #15-25

 
April 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 April 2014 19:41

Rest Day

Last Updated on Tuesday, 15 April 2014 19:45
 
April 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 April 2014 20:13


Advanced

3 rounds

400m run

20 deadlifts #65

20 hang power cleans #65

20 overhead squats #65


Intermediate

3 rounds

400m run

15 deadlifts #45

15 hang power cleans #45

15 overhead squats #45


Beginner

3 rounds

200m run

10 deadlifts #15-25

10 hang power cleans #15-25

10 overhead squats #15-25


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

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


 
April 14, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 13 April 2014 19:19

 

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.

Last Updated on Sunday, 13 April 2014 19:27
 
April 13, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 12 April 2014 20:44


Advanced

3 rounds

500m row

20 push ups


Intermediate

3 rounds

500m row

15 push ups


Beginner

3 rounds

250m row

10 push ups

 
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.

 
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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