FITNESS
A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds
B. Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.
AIM
A. Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B. Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.
SPORT
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%
B. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs)
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.