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Workout of the Day


March 18, 2014 PDF Print E-mail
Written by Andrea   
Monday, 17 March 2014 16:11


Advanced

30 pull ups

400m run

21 thrusters #65

400m run

21 thrusters #65

400m run

30 pull ups


Intermediate

20 pull ups or progressions

400m run

15 thrusters #45

400m run

15 thrusters #45

400m run

20 pull ups or progressions


Beginner

10 pull up progressions

200m run

9 thrusters #15-25

200m run

9 thrusters #15-25

200m run

10 pull up progressions

 
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.

 
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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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