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September 21, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 20 September 2014 20:16


Death by Push Up

 

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

Use as many sets each minute as needed.

 

Scale the push ups by doing them on parallettes or elevated on a box, bench, tire, wall, etc.

 
September 20, 2014 PDF Print E-mail
Written by Andrea   
Friday, 19 September 2014 22:11


Advanced

50 wall ball #14

30 hang power clean #65

30 pull ups 

30 dips


Intermediate

40 wall ball #10

20 hang power clean #45

20 pull ups or progressions

20 dips


Beginner

30 wall ball #6

10 hang power clean #15-25

10 pull up progressions

10 dips


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



 
September 19, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 18 September 2014 18:00

Photo courtesy of crossfit.com


Rest Day

 
September 18, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 17 September 2014 20:35


Advanced

5 rounds

12 dumbbell shoulder press #30

12 knees to elbows

 

Intermediate

4 rounds

12 dumbbell shoulder press #20

12 knees to elbows

 

Beginner

3 rounds

12 dumbbell shoulder press #10

12 knees to elbows



 
September 17, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 16 September 2014 16:18


Advanced

5 rounds

12 pull ups

12 good mornings


Intermediate

4 rounds

12 pull ups or progressions

12 good mornings


Beginner

3 rounds

12 pull up progressions

12 good mornings


Use an empty bar for the good mornings.

 
September 16, 2014 PDF Print E-mail
Written by Andrea   
Monday, 15 September 2014 18:27

 

Grace


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

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

 
September 15, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 14 September 2014 21:47


Rest Day

 
September 14, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 13 September 2014 21:51

 

Advanced

3 rounds

5 beginner rope climbs

20 front squats  #65

 

Intermediate

3 rounds

5 beginner rope climbs

15 front squats  #45

 

Beginner

3 rounds

5 beginner rope climbs

10 front squats  #15-25

 

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

 
September 13, 2014 PDF Print E-mail
Written by Andrea   
Friday, 12 September 2014 18:43

 

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.

 
September 12, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 11 September 2014 19:05

 

Advanced

7 rounds

7 dumbbell press #25

7 thrusters #65

7 knees to elbows

7 kettlebell deadlifts 32kg

7 burpees

7 one-armed kettlebell swings 12kg

7 pull ups

 

Intermediate

6 rounds

7 dumbbell press #15

7 thrusters #45

7 knees to elbows

7 kettlebell deadlifts 24kg

7 burpees or pregnant burpees

7 one-armed kettlebell swings 8kg

7 pull ups or progressions

 

Beginner

5 rounds

7 dumbbell press #10

7 thrusters #15-25

7 knees to elbows

7 kettlebell deadlifts 16kg

7 pregnant burpees

7 one-armed kettlebell swings 4kg

7 pull up progressions

 

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