FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps
AIM
A. Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps
SPORT
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
*Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
C. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
Reset the barbell every time on the floor…do not perform these touch and go.
D. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
CROSSFIT MOMS
Advanced
5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips
Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips
Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips
*For the dips, use rings, parallel bars or a bench.