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December 11, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 10 December 2014 21:30


Advanced

3 rounds

500m row

30 double unders

20 walking lunges


Intermediate

3 rounds

500m row

20 double or single unders

15 walking lunges


Beginner

3 rounds

250m row

10 single unders or step ups

10 walking lunges



 
December 10, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 09 December 2014 20:40


Advanced

3 rounds

20 hang power clean #65

20 front squat #65

20 push jerk #65


Intermediate

3 rounds

15 hang power clean #45

15 front squat #45

15 push jerk #45


Beginner

3 rounds

10 hang power clean #15-25

10 front squat #15-25

10 push jerk #15-25

 
December 9, 2014 PDF Print E-mail
Written by Andrea   
Monday, 08 December 2014 22:36

 

Advanced

5 rounds

10 turkish get ups #25

400m run

 

Intermediate

4 rounds

10 turkish get ups #15

400m run

 

Beginner

3 rounds

10 turkish get ups #10

200m run


If you are past the point of being able to lie on your back, do the get ups from a sitting position.

 
December 8, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 07 December 2014 21:49


Rest Day

 
December 7, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 06 December 2014 22:55


Advanced

Row 1000m

50 dumbbell power snatch  #25

Row 750m

35 dumbbell power snatch #25

Row 500m

20 dumbbell power snatch #25

 

Intermediate

Row 750m

40 dumbbell power snatch  #20

Row 500m

25 dumbbell power snatch #20

Row 250m

10 dumbbell power snatch #20

 

Beginner

Row 250m

20 dumbbell power snatch  #10-15

Row 250m

15 dumbbell power snatch #10-15

Row 250m

10 dumbbell power snatch #10-15

 
December 5, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 04 December 2014 23:25


Death by Split Jerk

 

With a continuously running clock do one split jerk the first minute, two split jerks the second minute, three split jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25


If the jumping motion of the jerk is not comfortable, do push jerks or push press instead.

 
December 4, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 03 December 2014 20:41

Photo courtesy of crossfit.com


Rest Day

 
December 3, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 02 December 2014 19:29


Advanced

1000m row

20 dips

20 sumo deadlift high-pulls #55

20 shoulder press #20 dumbbells

20 hang power snatch #55

20 burpees

20 pull ups

20 thrusters #55


Intermediate

500m row

15 dips

15 sumo deadlift high-pulls #35

15 shoulder press #15 dumbbells

15 hang power snatch #35

15 burpees or pregnant burpees

15 pull ups or progressions

15 thrusters #35


Beginner

250m row

10 dips

10 sumo deadlift high-pulls #15

10 shoulder press #10 dumbbells

10 hang power snatch #15

10 pregnant burpees

10 pull up progressions

10 thrusters #15


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

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

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.

 
December 2, 2014 PDF Print E-mail
Written by Andrea   
Monday, 01 December 2014 20:37

 

 

Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
December 1, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 30 November 2014 22:09


Advanced

4 rounds

15 one-armed kettlebell swings 12kg

400m run


Intermediate

3 rounds

15 one-armed kettlebell swings 8kg

400m run


Beginner

3 rounds

10 one-armed kettlebell swings 4kg

200m run


 
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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