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March 25, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 24 March 2013 18:24


Advanced

5 rounds

400m run

12 deadlifts #95


Intermediate

4 rounds

400m run

12 deadlifts #65


Beginner

3 rounds

200m run

12 deadlifts #45


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


Substitute rowing for running as needed.

 
March 24, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 23 March 2013 16:23


Rest Day

 
March 23, 2013 PDF Print E-mail
Written by Andrea   
Friday, 22 March 2013 16:10



Advanced

3 rounds

20 one-armed kettlebell swings  12kg

20 toes to bar

400m run


Intermediate

3 rounds

15 one-armed kettlebell swings  8kg

15 toes to bar or knees to elbows

400m run


Beginner

3 rounds

10 one-armed kettlebell swings  4kg

10 knees to elbows

200m run

 
March 22, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 21 March 2013 16:17


"Baby Isabel"

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25


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

 
March 21, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 20 March 2013 19:58


Scaled 13.3

Advanced

50 wall ball #14

50 double unders

50 pull ups

50 dips

 

Intermediate

40 wall ball #10

40 single unders or step ups

40 pull ups or progressions

40 dips

 

Beginner

30 wall ball #6

30 step ups

30 pull up progressions

30 dips

 

Dips: Use rings, parallel bars or bands as needed.

 
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

 
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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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