Monat: Dezember 2018

CROSSFIT 14/12/2018

A. Strength ( 20 min) Deadlift 5×5 @ 80 % of 1rm inbetween sets weigthed pushups max out (20/10) B. Conditioning (20 min) 15-9-3 DB KB Thruster (24/16) strict Ring 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 Muscleup

INTERMEDIATE 13/12/2018

A. Strength EMOM, for 15 minutes (5 sets of each): Staiton 1 – Goblet Squat x 8 reps Station 2 – Lunge Press (Left) x 8 reps (leftleg in a lunge, right hand press) Station 3 – Goblet Squat x 8 reps Station 4 – Lunge Press (Right) x 8 reps (rightleg in a lunge, […]

BODYWEIGHT 13/12/2018

A. Strength EMOM for 6 minutes of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – one legged* wallsquat (advanced with KBs) for 6 minutes work on your pistol ROM for 5 min EMOM 6 min Odd: 5-8 *weighted pistols per leg Even: 5-8 *weigthed c2b pullups “ B. Conditioning (20 min) […]

CROSSFIT 13/12/2018

A. Strength for 20 minutes 5sets of Shoulder Press x 2-3 reps 30 sec rest 30 sec of side plank with DB distraction right side 15 sec rest 30 sec of side plank with DB distraction left side B. Conditioning (25 min) For Time: 100 Wallballs (20/14) 25 Dumbbell Box Step Overs (24/20) 30 meter […]

INTERMEDIATE 12/12/2018

0. Warmup max 15 min A. Strength or 20 minutes work in teams of 3 4sets of Bench Press x 8 reps (go heavy with your spotting buddy) Rest 45-60 seconds 6-8 strict Chinups B. Conditioning (20 min ) On the 0:00… 15-12-9: Goblet Squat (32/20) Lateral over KB Burpees On the 4:00… 12-9-6: Double […]

CROSSFIT 12/12/2018

0. Warmup max 15 min A. Strength or 20 minutes work in teams of 3 4sets of Bench Press x 8 reps (go heavy with your spotting buddy) Rest 45-60 seconds 6-8 strict weighted* Chinups B. Conditioning (20 min ) On the 0:00… 15-12-9: Goblet Squat (32/20) Lateral over KB Burpees On the 4:00… 12-9-6: […]

INTERMEDIATE 11/12/2018

A. Strength 3 sets of: Tempo Push-Ups x 12-15 reps Rest 30 seconds Barbell Rows from ground x 8-10 Rest 30 seconds L-Sit Taps x 30-45 seconds (10 each leg x 2 sets) Rest 30 seconds B. Conditioning AMRAP 12 minutes of: 15 Weighted Box Step-Ups (20″/18″) 12 Dumbbell Push Presses 9 Burpees

BODYWEIGHT 11/12/2018

A. Strength (20min) for 10 min work on lat activation work on pec activation work in a EMOM 10 min on core skill for HS ODD: 6-8 weigthed C2B EVEN: 6-8 weigthed stationary Dips B. Conditioning (25min) For time: Row/Ski 2,000 meters or 100 cal Bike 50 wall-ball shots Row/Ski 1,000 meters or 50 cal […]

CROSSFIT 11/12/2018

A. Strength 5 Sets (Building to a Moderate): 2 Hang Squat Cleans + 1 Push Press 2 Hang Squat Cleans + 1 Push Jerk 2 Hang Squat Cleans + 1 Split Jerk B. Conditioning in a 10 min timewindow 21-18-15-12-9-6-3 calories of Rowing 3-6-9-12-15-18-21 strict HSPU rest for 2 min then in a 10 min […]

INTERMEDIATE 10/12/2018

A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg Single-Arm Dumbbell Row x 8 reps each arm B. Conditioning (30min) In teams of 3, with only one teammate per station, complete AMRAP in 25 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 […]

CROSSFIT 10/12/2018

0. Warmup for 15 min A. Strength (30 minutes) Alternating On the Minute x 10 (5 Rounds): Odd: 1 Front Squat Even: 3 Back Squats Barbell Loaded at 80% of 1RM Front Squat For Both Lifts invest 10 min in snatch technique Alternating On the Minute x 10 (5 Rounds): Odd: 1 Snatch Even: 3 […]

CROSSFIT 07/12/2018

A. Strength (21min) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% *Set 7 – 2 reps @ 95% […]

INTERMEDIATE 07/12/2018

A. Strength Five sets of: Strict Shoulder Press x 6-8 reps Side Plank Hold x 45 seconds each side Rest 45 seconds B. Conditioning EMOM for 15 minutes (5 sets): Minute 1 – 6 Chinups (C2B if possible) Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 12 Burpees Please […]

BODYWEIGHT 07/12/2018

A. Prep for WOD B. Conditioning ( total work time 42 min inkl rest) Tabata Mode On 8 x 20/10sec (total 4min) Pushup (for 4 min)  / Push Ring Row (for 4 min) / Pull Airsquat (for 4min) / Squat 3 min rest Sationary dips  (for 4 min)  / Push strict Pullups (for 4 min) […]

CROSSFIT 06/12/2018

06/12/2018 A. Prep for WOD B. Conditioning In teams of 2, with one partner working at a time, partners alternate ROUNDS to complete AMRAP in 30 minutes of: 20 Calorie Row 15 Kettlebell American Swings (32/24 kg) 10 Push-Ups 5 Strict Pull-Ups

INTERMEDIATE 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

CROSSFIT 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

INTERMEDIATE 04/12/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps (slow controlled decent) Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps B. Conditioning 4 sets for max reps/calories of: 60 seconds of Assault Bike […]

BODYWEIGHT 04/12/2018

A. Skill (18min) 3 Rounds of 4 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Isometric Chinuphold min 2: AMRAP Single Leg Box Stepups (only driving leg is that standing on the box, no push of ground) min 3: AMRAP Archer Pushups with […]

CROSSFIT 04/12/2018

0. Warmup warmup forearms/grip/shoulders A. Skill (13,5 min) 3 Rounds of 3 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Rope climbs / Isometric Chinuphold min 2: ALAP Frontrack Barbell Hold (with 80 % of 1 RM Frontsquat) min 3: OH KB […]