Monat: Januar 2019

Beginner (Backsquat & Thruster)

Warumup: Medball Game 4 min Work on Squat Mobility Strength: Every 4 min for 4 rounds: Backsquat – 8 reps 1 min rest, then Single Arm DB Row – 8-10 reps (per side) Skill: Thruster WOD: AMRAP 15 Min Teams of 2: 10 Cal Assault Bike / 12 Cal Row 10 Thruster Person A works, […]

CROSSFIT 01/02/2019

A. Strength (20min) E2mom, for 10 minutes (5 sets):Bench(floor) Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets):Bench(floor) Press x Max Reps @ 90% of today’s heaviest set B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal row/ski/bike for time10RM Front Squat with […]

INTERMEDITATE 01/02/2019

A. Strength (20min) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Turkish Get-Ups x 6 reps (3 each side)Station 3 – Side Plank x 45 seconds each side B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal […]

INTERMEDITATE 31/01/2019

A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun work B. Conditioning (15min) 5 rounds of:7 wallclimbs5 strict hollow active pull-ups Then,Row/Ski 750 m for time

CROSSFIT 31/01/2019

A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun HS work B. Conditioning (15min) 5 rounds of:10 wallclimbs5 strict L pull-ups Then,Row/Ski 1,000 m for time C. Corechallenge weighted wallsit in DB KB Front rack Carry for ALAP

INTERMEDITATE 30/01/2019

A. Strength (15 min) EMOM for 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (25min) 5 rounds […]

CROSSFIT 30/01/2019 Open Prep

A. Prep for WOD warmup for the deadlift and invest 7 min in rowing technique B. Conditioning (31min) AMRAP 14min:30 Dumbbell Hang Clean and Jerks (22,5/35pds)25/18 Calorie Bike/Ski20 Lateral Barbell Burpees15 Deadlifts (110/70) Rest 3 min Row Capacity 7 Rounds, On the 2:00: 400/330 Meter Row Round 1: 2k Pace + 9 Seconds Round 2: 2k Pace […]

INTERMEDITATE 29/01/2019

A. Skill & Strength (20 min) work up to a 2 RM Turkishgetup if you have it: perform 2 sets of: A. weak hand 1/2 TGUP to ALAP waiter´s walk B. strong side 1/2 TGUP to ALAP waiter´s walkC. perform weighted plank B. ConditioningTabata this 8 rounds 20/10sec Air Squatsrest 1 min Hanging Knee Raises […]

Beginner (Deadlift)

Warmup: 3 Rounds1 Länge Bear Crawl with med Ball 8 Medball Squats8 Medball Presses 8 Wallball Shots Hamstring & Glute Activation: 10-12 Hanging Leg Curls 8-10 Glute Bridges Skill: Deadlift from Rack Strength: 3 rounds of 6-8 Deadlift from Rack 5-6 Handstandpushups/Pike Pushups WOD: „Fight Gone Bad“ 3 rounds of: 1 min Rope Jumping 1 […]

CROSSFIT 29/01/2019

A. Skill & Strength (20 min) work up to a 2 RM Turkishgetup if you have it: perform 2 sets of: A. weak hand 1/2 TGUP to ALAP waiter´s walk B. strong side 1/2 TGUP to ALAP waiter´s walkC. perform weighted plank from last week’s weight B. Conditioning (15min) 3 rounds for reps1 min amrap […]

INTERMEDITATE 28/01/2019

0. WarmupAccumulate 3 min in Squat position A. Strength (20 min) 3 sets of:Bulgarian Split Squats x 6 reps each leg / more weight than last weekthen chinup grip hold for alap“ B. Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 […]

CROSSFIT 28/01/2019

A. Strength Back Rack Barbell Lunge 5 sets with 6 reps (3 per leg) inbetween sets perform 3-4 reps of *weighted pullups B. Conditioning Every 1:30 for 24 mins, alternating between: A: 20/15 Ski/Row/AB Calories B: one sided Farmer Carry, both sides 30 meters (go heavy 60/40 use handles or KBs)

Beginner (Lunges und Conditioning)

Warmup:3 Runden: 30 Single Unders 20 Kniebeugen 10 Jumpsquats Warmup Game:  Plank Handball Strength: 1 Min WORK – 30 Sec REST – für 8 Runden: Min1: 10-12 Lunges (in Summe) (gescaled: Stepups) Pause Min 2: 30-40 sec Wall Hold B. Conditioning (20 min) For Time:  20 Calorie Row/Bike/Ski 2 rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Situps

Beginner class (medball Clean + db snatch)

Beginner Class – (Medball) Clean & (DB) Snatch 1) Warmup with Animal Flow Movements and get comfortable with squat position 2) Skill: Medball Clean 2a) for 12 min – 30sec WORK – 30sec REST: Medball Cleans Russian Twists Medball Squats 3) Skill: Dumbell Snatch 3a) WOD: AMRAP in 12 Min: 21-15-9 Dumbbell Snatches (50/35 lb) […]

INTERMEDITATE 25/01/2019

A. Skill for 15 min animal flow movement warmup B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters / 3 rounds 15 Burpees 20 Walking Lunges with Farmer’s Carry Row/Ski 400 Meters

CROSSFIT 25/01/2019

A. Strength (30 min) Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% between sets perform 40 seconds of Glute […]

BODYWEIGHT 24/01/2019

A. Skill work on Handstand for 30 min   B. Conditioning 15 min AMRAP – heavy cindy 5 strict pull ups 10 parallette push ups 15 goblet squats 16/12

INTERMEDITATE 24/01/2019

A. Strength Three sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds after each arm B. Conditioning For time: Row 1000 Meters OR 100 cal on the Bike Rest until relatively recovered, and then… Row 500 Meters OR 50 […]

CROSSFIT 24/01/2019

A. Skill / Strength (20min) work for 20 min on your Snatch work up to a 3 RM Snatch B. Conditioning (30min) Cf Open Conditioning (12min ) 25-20-15-10-5: Box Jump Overs (24″/20″) Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (35/25) Wallballs (20/14) then Ergo Conditioning (12min ) On the 0:00 – 50/35 Calorie […]