Jahr: 2018

FUNDAY 30/12/2018

A. Skill / Strength 3 Rounds: In a :30 Second Window: Max Power Snatches (50/30) Rest :30 Seconds In a :30 Second Window: Max OH Squats(60/40) Rest :30 Seconds In a :30 Second Window: Max FS Snatches (70/50) Rest 2:30 B. Conditioning In Teams of 2 / complete full rounds AMRAP 8: 8 Dumbbell Hang […]

INTERMEDITATE 28/12/2018

A. Strength (15min) 3 rounds Every 90 sec 1: 8-10 Right arm Kneeling Philly Press (left side kb in front rack, right side dumbbell rotating press) 2: 8-10 Left arm Kneeling Philly Press (right side kb in front rack, left side dumbbell rotating press) 3: 30- 45 sec chinupgrip hold + 2 negative pullups B. […]

CROSSFIT 28/12/2018

A. Strength ( 20 min) Skill work on your split jerk skill EMOM x 10: 1 Push Jerk + 1 Split Jerk B. Conditioning (20 min) 3 Rounds: 24/17 Calorie Row (start every 3 min) 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (22,5/35pds) 15 Lateral Burpees over Box

INTERMEDITATE 27/12/2018

A. Prep for Wod B. Conditioning Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs

CROSSFIT 27/12/2018

A. Strength for 20 minutes Every 90 Seconds for 6 sets: Power Clean + Hang Squat Clean + Squat Clean B. Conditioning (20 min) AMRAP 3min: 10/7 Calorie Assault Bike/Row/ski 9 Power Cleans (42,5/30) Rest 3 Minutes AMRAP 3: 10/7 Calorie Assault Bike/Row/Ski 7 Hang Squat Cleans (52,5/35) Rest 3 Minutes AMRAP 3: 10/7 Calorie […]

24/12/2018 XXL Christmas Derby

This workout is designed for 20 athletes and will need you to understand the design and logistics of the modus operandi. There are two big teams of  10 athletes each of these teams is organized in teams of 2 athletes. Workout 1  Team Christkind will start with an AMRAP of 15 min: in teams of […]

90min 22/12/2018

0. Warmup 8 min Animalflow warmupSkill Work: 1-Arm Barbell Press & Overhead Squat 1-arm press followed by an 1-arm overhead squat. (This constitutes 1 rep) 3 sets of max weight (with good form) for 10 reps per hand   Warmup AMRAP 7: 10 Pecstick Squats – use KB within Pecsticks 10 KB Goblet Press 10 […]

CROSSFIT 21/12/2018

A. Strength ( 40 min) 6 min per superset Deadlift 5x3reps @ 90 % of 1rm (use blue/red mats for floor – not dropping weight! slowly and controlled movement.) inbetween sets Bench press 5 x 8-10 reps @80 % of 1 rm directly into 2-3 reps weigthed pullups B. Conditioning (5 min) 5 min AMRAP […]

BODYWEIGHT 20/12/2018

A. Skill work on your Handstand skills for 20 min 10 min EMOM Odd: 30 sec weighted Hollow Holds Uneven: 30 sec wallclimb to Shoulder Taps 10 min work on Freestand / Handstandwalk B. Conditioning (28 min) Against a 4-minute running clock… Row 600/500 Meters immediately followed by AMRAP of: 10 strict HSPU 10 T2B […]

INTERMEDIATE 20/12/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Dumbbell Rear-Delt Fly x 10-12 reps (isolated work on a 45 degree bench lying with chest on the bench with a rounded back) Station 2 – Strict Toes to Bar x 6-8 reps @ 2110 Station 3 – Handstand Hold […]

CROSSFIT 20/12/2018

A. Skill & Strength for 20 minutes clean & jerk skillwork for 10 min start with high hang to ground work in 10 min work up to a heavyish 2 RM Clean & Jerk B. Conditioning (25 min) 20 min buddy AMRAP IGYUGO per round 3 strict ring muscle ups ( alternatively 6 „kipping RMUs) […]

INTERMEDIATE 19/12/2018

0. Warmup max 10 min A. Coresession 9minutes 30 sec Vup pulses 30 sec Vup hold 30 sec rest B. Conditioning (35 min ) Every 8 minutes, for 32 minutes (4 sets): 18/13 Calories of Assault Bike / Ski 20 Dumbbell Squats (45/10 kg DBs) 20 Walking Lunges with KB Farmer’s Carry (20kg/12kg) 700 Meter […]

CROSSFIT 19/12/2018

0. Warmup max 10 min A. Coresession 9minutes 30 sec Vup pulses 30 sec Vup hold 30 sec rest B. Conditioning (35 min ) Every 8 minutes, for 32 minutes (4 sets): 20/15 Calories of Assault Bike / Ski 20 Dumbbell Squats (22,5/35 lb DBs) 20 Walking Lunges with KB Farmer’s Carry (24kg/16kg) 800 Meter […]

CROSSFIT 18/12/2018

before starting with strength session try to find out which is your weaker / stronger leg in a press setting, the aim in this week should be identify the weak side, and destroy weakness A. Strength 3 sets of 4x 90 sec work (in total 18 min work) 1st90sec: weak shoulder for pressing 8-12 half […]

BODYWEIGHT 18/12/2018

A. Strength (20min) for 10 min work on active shoulder work on scapular protraction work 15 min on skin the cat progressions 4sets (12min) 90secEmom work: 1st90sec: 6-8 Bulgarian Pullups (https://vimeo.com/218732354/7d7a42fbe0) 2nd90sec: 8/8 pistols B. Conditioning (20min) how fast can you burn 50 calories on the AB rest 2 min SKI rest 2min ROW

INTERMEDIATE 17/12/2018

  0. Warmup for 15 min before starting with strength session try to find out which is your weaker / stronger leg in a Bulgarian split squat setting, the aim in this week should be identify the weak side, and destroy weakness A. Strength (25 minutes) 3 sets of 4x 90 sec work (in total […]

CROSSFIT 17/12/2018

0. Warmup for 15 min before starting with strength session try to find out which is your weaker / stronger leg in a Bulgarian split squat setting, the aim in this week should be identify the weak side, and destroy weakness A. Strength (25 minutes) 3 sets of 4x 90 sec work (in total 18 […]

INTERMEDIATE 15/12/2018

A.  Skill Skill & Movement Handstand Variation, prefarably sideways, obstacle course B. Conditioning In teams of 3, alternating complete rounds, AMRAP 15 minutes of: 9/6 Calories of Assault Bike 6 Burpee Box Jump-Overs 12 Dumbbell Thrusters Rest until the running clock reaches 20:00, and then… In teams of 3, alternating complete rounds, AMRAP in 15 […]

90min 15/12/2018

A. Skill & Movement Handstand Variation, prefarably sideways, obstacle course Openerwarmup then AMRAP 10 min: (no rest between rounds) 10 T2b 15 Pushup 20 Airsquats B. Condi GROUP A 2rounds Sandbag decline benchpress (15reps) to Ropepulls (30 meter) to Hammercurls lean against wall(go to failure) GROUP B 3 rounds: Min 1: :30s Pec Dec Carry […]

INTERMEDIATE 14/12/2018

A. Strength ( 20 min) Deadlift 5×5 @ 80 % of 1rm inbetween sets weigthed pushups max out (20/10) B. Conditioning (15 min) 15-9-3 DB KB Thruster (16/12) strict stationary dips rest 1 min 12-6-3 DB KB Thruster (24/16) strict Pullups rest 1 min 6-3-1 DB KB Thruster (24/16) strict ring transitions