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March 20, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 19 March 2013 16:31


Rest Day

 
March 19, 2013 PDF Print E-mail
Written by Andrea   
Monday, 18 March 2013 18:51


Advanced

For 12 minutes do:

4 shoulder press #55

8 sumo deadlift high pull #55

12 front squats #55


Intermediate

For 12 minutes do:

4 shoulder press #35

8 sumo deadlift high pull #35

12 front squats #35


Beginner

For 10 minutes do:

4 shoulder press #15

8 sumo deadlift high pull #15

12 front squats #15


If your belly impedes your bar path, use a kettlebell close to your barbell weight for the high pull. Dumbbells can be used for the press and squat if it is more comfortable.


 
March 18, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 17 March 2013 18:03


"Baby 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

 

Sub dumbbells for the barbell if your belly impedes your bar path.

 
March 17, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 16 March 2013 20:39


Advanced

For 15 minutes do:

10 deadlifts  #65

10 burpees

10 pull ups


Intermediate

For 15 minutes do:

10 deadlifts #45

10 burpees or pregnant burpees

10 pull ups or progressions


Beginner

For 10 minutes do:

10 deadlifts #35

10 pregnant burpees

10 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.



 
March 16, 2013 PDF Print E-mail
Written by Andrea   
Friday, 15 March 2013 16:19


Rest Day

 
March 15, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 14 March 2013 18:46


Advanced

500m row

30 shoulder press #65

1000m row

20 shoulder press #65

1500m row

10 shoulder press #65


Intermediate

500m row

20 shoulder press #45

750m row

15 shoulder press #45

1000m row

10 shoulder press #45


Beginner

250m row

10 shoulder press #15-25

500m row

10 shoulder press #15-25

750m row

10 shoulder press #15-25

 
March 14, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 13 March 2013 16:19


Scaled 13.2

Advanced

For 10 minutes do:

5 shoulder to overhead #75

10 deadlifts #75

15 box jumps


Intermediate

For 10 minutes do:

5 shoulder to overhead #45

10 deadlifts #45

15 box jumps or step ups


Beginner

For 10 minutes do:

5 shoulder to overhead #15-25

10 deadlifts #15-25

15 step ups


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 getting the weight to the shoulders, use a rack or substitute dumbbells.


 
March 13, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 12 March 2013 19:29


Advanced

3 rounds

50m overhead dumbbell walk #25 dumbbells

50m dumbbell walking lunge #25 dumbbells

50m dumbbell farmer carry #25 dumbbells


Intermediate

3 rounds

50m overhead dumbbell walk #15 dumbbells

50m dumbbell walking lunge #15 dumbbells

50m dumbbell farmer carry #15 dumbbells


Beginner

3 rounds

50m overhead dumbbell walk #10 dumbbells

50m dumbbell walking lunge #10 dumbbells

50m dumbbell farmer carry #10 dumbbells


 
March 12, 2013 PDF Print E-mail
Written by Andrea   
Monday, 11 March 2013 15:21


Rest Day
 
March 11, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 10 March 2013 19:04


"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65

 

Intermediate

3 rounds

Run 400m

15 overhead squats #45

 

Beginner

3 rounds

Run 200m

10 overhead squats #15-25

 

Sub rowing for running if needed.

 
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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.

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