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October 14, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 13 October 2012 20:19



Advanced

For 20 minutes do:

14 pull ups

14 dips

11 thrusters #65

14 toes to bar


Intermediate

For 20 minutes do:

12 pull ups

12 dips

11 thrusters #45

12 toes to bar


Beginner

For 15 minutes do:

10 pull ups

10 dips

10 thrusters #15-25

10 toes to bar


For the dips, use rings, parallel bars and bands if needed.


If barbell thrusters are uncomfortable, use dumbbells instead.

 
October 13, 2012 PDF Print E-mail
Written by Andrea   
Friday, 12 October 2012 19:42



"Death by dip"
1 dip the first minute, 2 dips the second minute, 3 dips the third minute, etc., continuing until you are no longer able. Use as many sets as necessary in the minute.
Use rings, parallel bars or a bench, and bands if needed.

"Death by dip"


Do 1 dip the first minute, 2 dips the second minute, 3 dips the third minute, continuing as long as you are able. Use as many sets as necessary each minute.


Use rings, parallel bars and bands if needed.

 
October 12, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 11 October 2012 20:45



Advanced

30 hang power clean and jerk #65

800m run

10 beginner rope climbs

800m run

30 burpees


Intermediate

25 hang power clean and jerk #45

400m run

8 beginner rope climbs

400m run

25 burpees or pregnant burpees


Beginner

20 hang power clean and jerk #15-25

200m run

6 beginner rope climbs

200m run

20 pregnant burpees


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.


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


If your belly now impedes your bar path, switch to dumbbells for the cleans.

 
October 11, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 10 October 2012 17:31

 

Rest Day

Last Updated on Wednesday, 10 October 2012 17:35
 
October 10, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 09 October 2012 17:44



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.

Death by Push Press


With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses 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


Use a rack if available.

 
October 9, 2012 PDF Print E-mail
Written by Andrea   
Monday, 08 October 2012 16:16



Advanced

3 rounds

20 push ups

20 good mornings

800m run


Intermediate

3 rounds

18 push ups

18 good mornings

400m run


Beginner

3 rounds

15 push ups

15 good mornings

200m run

 
October 8, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 07 October 2012 18:44



Advanced

100 foot walking lunge  

20 push ups

20 double unders

20 knees to elbows

5 beginner rope climbs

20 box jumps

20 overhead squats #65

20 pull ups

20 knees to elbows


Intermediate

50 foot walking lunge

15 push ups

15 double or single unders

15 knees to elbows

5 beginner rope climbs

15 box jumps or step ups

15 overhead squats #45

15 pull ups or progressions

15 knees to elbows


Beginner

25 foot walking lunge

10 push ups

10 single unders

10 knees to elbows

5 beginner rope climbs

10 step ups

10 overhead squats #15-25

10 pull up progressions

10 knees to elbows


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

 
October 7, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 06 October 2012 19:12



Rest Day

 
October 6, 2012 PDF Print E-mail
Written by Andrea   
Friday, 05 October 2012 19:10



Advanced

3 rounds

20 burpees

20 pull ups


Intermediate

3 rounds

15 burpees or pregnant burpees

15 pull ups or progressions


Beginner

3 rounds

12 pregnant burpees

12 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.



 
October 5, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 04 October 2012 16:34



Advanced

3 rounds

10 hang power cleans #30 dumbbells

20 squats


Intermediate

3 rounds

10 hang power cleans #20 dumbbells

15 squats


Beginner

3 rounds

10 hang power cleans #10 dumbbells

10 squats



 
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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