July 6, 2013 PDF Print E-mail
Written by Andrea   
Friday, 05 July 2013 16:27



"Hope"

3 rounds of:

Burpees

Power snatch

Box jumps

Thrusters

Chest to bar pull ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


Advanced

Burpees

Hang power snatch #55

Box jumps

Thrusters #55

Pull ups


Intermediate

Burpees or pregnant burpees

Hang power snatch #35

Box jumps or step ups

Thrusters #35

Pull ups or progressions


Beginner

Pregnant burpees

Hang power snatch #15-25

Step ups

Thrusters #15-25

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.


If your belly impedes your bar path for the snatch, substitute a one-armed dumbbell snatch at about half the bar weight you would use.

 
 

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