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Workout of the Day


February 1, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 31 January 2012 20:13



Advanced

5 rounds

10 dumbbell shoulder press #25 DB's

10 pull ups

10 one-armed kettlebell swings 12kg

10 knees to elbows

10 burpees


Intermediate

4 rounds

10 dumbbell shoulder press #15 DB's

10 pull ups or progressions

10 one-armed kettlebell swings 8kg

10 knees to elbows

10 burpees or pregnant burpees


Beginner

3 rounds

10 dumbbell shoulder press #10 DB's

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 knees to elbows

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.

 
January 31, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 January 2012 20:52



"Baby Tyler"

Advanced

5 rounds

10 pull ups

10 dips

10 sumo deadlift high pulls 24kg kettlebell


Intermediate

4 rounds

10 pull ups or progressions

10 dips

10 sumo deadlift high pulls 16kg kettlebell


Beginner

3 rounds

10 pull up progressions

10 dips

10 sumo deadlift high pulls 12kg kettlebell


For dips: Use rings, parallel bars or bench.

 
January 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 January 2012 20:37



Skill Day

Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.


For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 
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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