Monat: Dezember 2018

INTERMEDIATE 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Four sets of: Back Squat x 6-8 reps Rest 60-75 seconds Single-Arm Dumbbell Row x 6-8 reps each @ Rest 60-75 sconds 0B. Prep for WOD prep wrists & midline & lats EMOM 6min EVEN: 45 sec Double KB Frontrack Carry ODD: 45 sec 2 Wallclimbs […]

CROSSFIT 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 […]

FUNDAY Preparation for HYROX 02/12/2018

Hyrox BIKE 75/50 Bike /// OR  4 min Running Stairs (swith mode every round) after every endurance piece choose free station Station 1: 1000 m Skierg Station 2: 2 x 25m SledPush (*75kg / 125kg / 125kg / 175kg) Station 3: 2x 25m Sled Pull – (*50kg / 75kg / 75kg / 125kg) Station 4: […]

CROSSFIT 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

INTERMEDIATE 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

CROSSFIT 90 01/12/2018

Warmup: 4 rounds: 15 cal row/ski (switch every round) 15 Meter Death March (with two DBs) 15 Goblet Squats (with same or heavier DBs)   in between rounds: animal walks – 1 length forward, 1 backward: bear crawl, lizard walk, duck walk    5-8 min to find your weight for A.   A. Strength Four sets of: Front […]