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March 17, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 16 March 2014 19:46


Advanced

With a 12kg kettlebell:

15 Turkish get-ups, right arm

20 one-armed swings, alternating

15 overhead squats, left arm

20 one-armed swings, alternating

15 overhead squats, right arm

20 one-armed swings, alternating

15 Turkish get-ups, left arm


Intermediate

With an 8kg kettlebell:

12 Turkish get-ups, right arm

15 one-armed swings, alternating

12 overhead squats, left arm

15 one-armed swings, alternating

12 overhead squats, right arm

15 one-armed swings, alternating

12 Turkish get-ups, left arm


Beginner

With a 6kg kettlebell:

9 Turkish get-ups, right arm

10 one-armed swings, alternating

9 overhead squats, left arm

10 one-armed swings, alternating

9 overhead squats, right arm

10 one-armed swings, alternating

9 Turkish get-ups, left arm


If you are well into the second trimester, start your Turkish get-ups from a seated position, rather than from on your back.

 
March 16, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 15 March 2014 19:37


Advanced

3 rounds

20 pull ups

20 dips

20 burpees


Intermediate

3 rounds

15 pull ups or progressions

15 dips

15 burpees or pregnant burpees


Beginner

3 rounds

10 pull up progressions

10 dips

10 pregnant burpees


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

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 15, 2014 PDF Print E-mail
Written by Andrea   
Friday, 14 March 2014 21:13


Rest Day

 
March 11, 2014 PDF Print E-mail
Written by Andrea   
Monday, 10 March 2014 18:17


Rest Day

 
March 10, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 09 March 2014 17:19


Advanced

5 rounds

400m run

3 beginner rope climbs

10 push ups


Intermediate

4 rounds

400m run

3 beginner rope climbs

10 push ups


Beginner

3 rounds

200m run

3 beginner rope climbs

10 push ups


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

 
March 9, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 08 March 2014 18:58


Advanced

21-15-9

Thrusters #65

Push ups


Intermediate

21-15-9

Thrusters #45

Push ups


Beginner

15-12-9

Thrusters #15-25

Push ups

 
March 8, 2014 PDF Print E-mail
Written by Andrea   
Friday, 07 March 2014 20:21


Rest Day

or

14.2

Advanced

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups

 

Intermediate

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

 

Beginner

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

 
March 7, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 06 March 2014 20:33


Rest Day

or

14.2

Advanced

2 rounds

10 overhead squats #65

10 pull ups

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups 

Rest 1 minute

2 rounds

10 overhead squats #65

10 pull ups


Intermediate

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions

Rest 1 minute

2 rounds

8 overhead squats #45

8 pull ups or progressions


Beginner

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions

Rest 1 minute

2 rounds

6 overhead squats #15-25

6 pull up progressions




 
March 6, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 05 March 2014 20:30


Advanced

4 rounds

400m run

15 burpees


Intermediate

3 rounds

400m run

15 burpees or pregnant burpees


Beginner

3 rounds

200m run

10 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.

 
March 5, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 04 March 2014 20:53


Advanced

3 rounds

5 beginner rope climbs

10 dips

20 squats


Intermediate

3 rounds

5 beginner rope climbs

10 dips

15 squats


Beginner

3 rounds

5 beginner rope climbs

10 dips

10 squats


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


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



 
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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