Monat: Februar 2019

INTERMEDITATE 21/02/2019

A. Strength (00:15-00:35) 3 sets of: Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps Rest 45 seconds B. Conditioning (00:35-00:50) In teams of 3, with only one member working at each station at any one time, AMRAP 15 minutes of: Station 1 – […]

CROSSFIT 21/02/2019

A. Strength Sumo Deadlift against a band: 12 x 1 @85% B. Conditioning AMRAP 20 of: 30 meter one sided farmer carry (3 längen)30 meter box pushes / sled pushes (3 längen) C. Accessory 100 Frogpumps with a KB / DB

INTERMEDITATE 20/02/2019

A. Prep for WOD B. Conditioning (00:15-60:00)In teams of 2, alternating each movement, complete 10 rounds for time of:400 Meter Run/Row40 Air Squats10 Burpee Box Step-Overs (20″/18″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…)

CROSSFIT 20/02/2019

A. Skill (00:15-00:30) define with your coach your individual EMOM with 2 seperate movements, in a EVEN / ODD session 10 min EMOM CF Open Skillwork ODD: aaaEVEN: bbb B. Conditioning (00:30-00:55) For time:50 Calorie Row50 Medball Cleans (20, 14)50 Box Jumps w. step down (24, 20)50 Ground to Overhead with a plate (20, 10)50 Walking OH […]

INTERMEDITATE 19/02/2019

A. Strength 5 sets of:Dumbbell Z-Press x 8-10 reps Rest 60 secondsStationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps)Rest 60 seconds B. ConditioningAMRAP 10 min 15/10 Calories of Assault Bike30 Kettlebell Swings

CROSSFIT 19/02/2019

A. Strength (00:15-00:35) Push Press with slow eccentric decent : 6 x 3 @80% of last Friday B. Conditioning (00:35-00:55) EMOM 20:Minute 1: 15 DB/KB Push Press (24/16)Minute 2: 30 Double UndersMinute 3: 15 Bent-over Double DB Rows (24, 16)Minute 4: 15 Burpees round should take approx. 30-50 sec C. Accessory 3sets of 10 neutral 10 Hammer Curls

INTERMEDITATE 18/02/2019

A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Front Squat x 10 reps (slow decent) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg B. ConditioningFor time:30 Wall Ball Shots30 Walking Lunges with KB/DB Farmer’s Carry20 Wall Ball Shots20 […]

CROSSFIT 18/02/2019

A. Strength (00:15 – 00:35) Paused Front Squat with a 2 sec pause in the bottomwork up to a 1 RM in 8-10 sets inbetween sets perform / prep for ConditioningPower Cleans: 3 sets x 1-2 Pull-ups: 3sets x 4-6 B. Conditioning For time with a 14min cap 15 Power Cleans (60, 42,5)21 C2B Pull-ups12 […]

INTERMEDITATE 16/02/2019

A. Prep for WODB. ConditioningIn teams of 2, with only one person working at a time, complete:100 Russian Kettlebell Swings400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike50 Strict Pull-Ups400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike100 American Kettlebell Swings

CROSSFIT 90ies 16/02/2019

A. Warmup 10min AMRAP 200 m row 10 Sandbag Thruster10 Ring rows B. S&C group 1: (12min) 3 sets of Reverse Sled Drags (max 45 sec, rest as necessary) then group 2: (12min) 7-6-5-4-3-2-1Yates RowDips then group 3: (12min) 2sets DB Shoulderpresses (25-30reps) + Ropepull (40m)+alt. Frontraises + Hammercurls then group 4: (12min) 2 sets […]

INTERMEDITATE 15/02/2019

A. Coressession Tabata Core 4 x 4 min 16 min B. Conditioning AMRAP in 20 minutes of:8 Hanging Knee Raises10 Dumbbell Hang Clean & Jerks14/12 Calorie Row

CROSSFIT 15/02/2019

A. Strength (00:15-00:35) Close Grip Floor Press work up to a 3RMRest 90 sec between sets build up in 7-8 setsBeginner: 5 x 5, adding weight if form permits B. Conditioning (00:35-01:00) Not for time but quality:Buy in30 meters of Handstand Walk or 90sec of total Handstand Hold Then,30-20-10:DB Rollback Tricep Extensions on Floor (45pds, 25pds) […]

INTERMEDITATE 14/02/2019

A. Strength (00:10-00:30) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Dumbbell Bench Press x 12-15 repsStation 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:30-00:50)2 sets for max reps of:90 seconds of Assault Bike for CaloriesRest 30 […]

CROSSFIT 14/02/2019

A. Strength (00:15 – 00:35) EMOM 10minSumo Deadlift against a band: 10 x 2 @80% of Last Monday then after EMOM 5min 4-5 Seated Dynamic Vertical Jumps per min B. Conditioning (00:35 – 00:55) in heats of 2 athletes ( judging and coaching eacht other) ”Karen” (10min timcapFor time:150 Wall balls (9/6) C. Core Coaches choice

INTERMEDITATE 13/02/2019

A. Strength (00:15-00:40) 4 sets of:Split-Stance Romanian Deadlift x 8 reps each leg (slow decent) Goblet Squat x 8 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Rest 45 seconds B. Conditioning (00:42-00:54) AMRAP 12 min12 Dumbbell Power Cleans12 Alternating Reverse Lunges with Dumbbells12 Burpees C. Acessory work (00:54-00:58) Tabata (8 […]

CROSSFIT 13/02/2019

A. Prep for WOD (00:10 – 00:20) work on Hang Power Cleans and Doubleunders B. Conditioning (00:20 – 00:50) Partner WOD AMRAP 26min :30 Hang Power Cleans (60, 42,5)60 Cal Row / 50 cal Bike/Ski120 Double UndersIGYUGO one person works other rests C. Acessory work (00:50-01:00) Tabata (8 x 20s work/10s rest)Right / Left Heavy […]

INTERMEDITATE 12/02/2019

A. Skill (00:10 – 00:20) prep for WOD work on your T2bfor active hanging shoulders B. Conditioning (00:20 – 01:00) Every 10 minutes, for 40 minutes (4 sets) for times:Row 1000 Meters6 Strict Toes to Bar9 Strict Pull-Ups12 Strict Handstand Push-Ups or L-Seated DB Presses

CROSSFIT 12/02/2019

A. Strength (00:15-00:35) Tempo Push Press for Bodyweight athletes you may be perform the same programming with Strict HSPU with a slow eccentric phase EMOM for 6 min 6 x 3reps @75% of last Friday (with a very slow eccentric phase, very slow decent) B. Conditioning (00:35 – 00:55) 8 rounds for time ( Timecap […]