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Welcome to CrossFit Mom
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Written by Andrea
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Friday, 10 February 2012 17:13 |
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"Baby Erin" Advanced 5 rounds 12 hang power cleans or split cleans #20 dumbbells 12 pull ups
Intermediate 4 rounds 12 hang power cleans or split cleans #15 dumbbells 12 pull ups or progressions
Beginner 3 rounds 10 hang power cleans or split cleans #10 dumbbells 10 pull up progressions
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Written by Andrea
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Thursday, 09 February 2012 21:37 |
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Rest Day
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Written by Andrea
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Wednesday, 08 February 2012 17:16 |
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Advanced 5 rounds 400m run 9 pullups 9 dips
Intermediate 4 rounds 400m run 9 pullups or progressions 9 dips
Beginner 3 rounds 200m run 9 pullup progressions 9 dips
For dips: Use rings, parallel bars or a bench.
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Written by Andrea
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Tuesday, 07 February 2012 20:06 |
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Advanced 5 rounds 400m run 10 hang power clean thrusters #65
Intermediate 4 rounds 400m run 10 hang power clean thrusters #45
Beginner 3 rounds 200m run 10 hang power clean thrusters #15-25
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Written by Andrea
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Monday, 06 February 2012 23:09 |
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Advanced 5 rounds 400m run 12 kettlebell deadlifts 32kg
Intermediate 4 rounds 400m run 12 kettlebell deadlifts 24kg
Beginner 3 rounds 200m run 9 kettlebell deadlifts 16kg
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Written by Andrea
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Sunday, 05 February 2012 20:53 |
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Rest Day
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Written by Andrea
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Saturday, 04 February 2012 20:49 |
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Advanced For 15 minutes do: 7 push press #65
10 overhead squat #65
15 knees to elbows
Intermediate For 15 minutes do: 7 push press #45 10 overhead squat #45 15 knees to elbows or knee ups
Beginner For 12 minutes do: 7 push press #15-25 10 overhaed squat #15-25 15 knee ups
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Written by Andrea
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Friday, 03 February 2012 21:44 |
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"Baby Rahoi" Advanced For 12 minutes do: 12 box jumps or step ups 6 thrusters #65 6 burpees or pregnant burpees
Intermediate For 12 minutes do: 12 step ups 6 thrusters #45 6 pregnant burpees
Beginner For 10 minutes do: 10 step ups 5 thrusters #15-25 5 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. |
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Written by Andrea
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Thursday, 02 February 2012 23:26 |
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"Warrick"
Advanced
15-12-9-6-3
Wall ball #14
Step ups
Intermediate
15-12-9-6
Wall ball #10
Step ups
Beginner
15-12-9
Wall ball #6
Step ups |
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Written by Andrea
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Wednesday, 01 February 2012 21:16 |
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Rest Day
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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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CrossFit Mom Warm-Up
2 rounds 200m walk or 250m row 5-10 squats 5-10 good mornings (broomstick or PVC) 5-10 shoulder press (broomstick or PVC) |
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