Monat: März 2019

INTERMEDIATE 05/04/2019

A. Strength3 sets of:Back Squat x 4-6 reps Walking Lunges with Dumbbells x 20 steps Single-Arm Trap 3 Raises x 8-10 reps B. ConditioningAMRAP 12 minutes of:5 Strict Pull-Ups10 Kettlebell Swings20 Air Squats C. Acessory Shoulder Burner: 3 x 10-15 each sideLateral raise + front raise + cuban press Cuban press: upright row+external rotation + […]

CROSSFIT 05/04/2019

A. Strength Close Grip Bench Press 5 – 4 -3- 2- 1+ (build to a 1 RM ) grip should be SLIGHTLY inside of shoulder width to emphasize the triceps. we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of your current 1RM. B. Conditioning AMRAP 12min:2 […]

INTERMEDIATE 04/04/2019

A. Strength 4 sets of: Dumbbell Press x 6-8 reps Single-Leg Hip Bridge x 6-8 reps each leg Bottom’s Up Kettlebell Carry x 30meter each arm B. Conditioning 3 rounds for time of: 400 Meter Run 30 V-Ups or 20 Hanging Knee Raises 20 Stationary Dips C. Accessory Partner Resistance Fast Walk / 2 rounds […]

CROSSFIT 04/04/2019

A. Strength (00:15 – 00:35)5 sets of 4 rep Backsquat @75% of 1 RM each rep with 1 second rest in the bottom of the squat B. Conditioning (00:35-00:50) 16-14-12-10-8-6-4Band Resisted Russian KBS (32, 24)Goblet Reverse Lunges (32, 24)(Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) C. Accessory Partner Resistance […]

INTERMEDIATE 03/04/2019

A. Prep for WOD (00:10 – 00:20) 3sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Slam Rotations to wall or partner x 12/12 reps per side *weighted Plank Hold x 60 seconds B. Conditioning For time:500 Meter Row50 Russian Kettlebell Swings (24/16 kg)

CROSSFIT 03/04/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) With a partner for time:50 dbl DB Hang Power Cleans (22,5, 35pds)1500 meter row50 dbl DB Hang Squat Cleans (22.5, 35pds)1500 meter row intent: row at least 250 meter to 500 meter intervals, DB sets should be at least in the range of 3 to […]

INTERMEDIATE 02/04/2019

A. Prep for WOD (00.15-00:30) B. Conditioning (00:30-00:55) In teams of four, complete as many rounds as possible in 24 minutes of:20 Burpees20 Wall Ball Shots20 Anchored Sit-UpsRest Station DBs Hold Overhead Please read: Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on […]

CROSSFIT 02/04/2019

A. Strength (00:15-00:35) 6sets of 3 reps Push Jerk (perfect form reset after each rep, note your weight) B. Conditioning (00:35-00:55) EMOM 16:Minute 1: 8/5 Strict Pull-ups (rxd+ may perform strict c2b) (alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute […]

INTERMEDIATE 01/04/2019

A. Strength (00:15-00:35) 3 sets of:Strict Pull-Ups x 4-6 reps (slow decent) Rest 30 secondsGoblet Squats x 6-8 reps (slwo decent)Rest 30 secondsSide Planks x 30 seconds each sideRest 30 seconds B. Conditioning (00:35-00:55) Part 1: 2 rounds for time of:400 Meter Run10 Strict Pull-Ups10 Strict Handstand Push-Ups / DB Zpress then /or before Part […]

CROSSFIT 01/04/2019

A. Strength (00:15-00:35) 6 sets of Deadlift2 – 2 – 1 – 1 -1 -1 Rest between 90 seconds to 120 sec between setsThe goal is to build to the desired metcon weight which could be @ around 90 % of your 1 RM B. Conditioning (00:35-00:55) AMRAP 20:1 Deadlift (@90%of your DL 1RM) 10 […]

INTERMEDIATE 29/03/2019

A. Strength 3 sets of: Front Squat x 8-10 reps Dumbbell External Rotation x 8-10 reps Kettlebell Swings x 15-20 reps Rest 2 minutes B. Conditioning On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold (if possible in free handstand) 2 minutes of wall-ball shots

CROSSFIT 29/03/2019

A. Strength Build up to a Push Jerk: 1RM Metcon Prep: Warm-up S20H/T2B B. Conditioning AMRAP 12min:10 T2B10 S20H (60, 42,5)200 Meter Run C. Acessory Barbell Curl 3 x 7 each– 1/4 ROM + 1/2 ROM + Full ROM

INTERMEDIATE 28/03/2019

A. Strength (00:15-00:35) Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Dumbbell Death March x 20 steps Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning (00:35-00:59) 2 sets for max reps/calories of: 3 […]

CROSSFIT 28/03/2019

A. Strength Part1:Hang Squat Snatch: Every 90 sec: sets of 2 reps then part 2:2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, in EMOM style – Parallel box (should be the same as last week.) B. Conditioning For time:30-20-10Goblet Squats (32, 24)KBS (32, 24)

INTERMEDIATE 27/03/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:59) AMRAP 8 minutes of: 200 Meter Run 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 4 minutes, and then… AMRAP 8 minutes of: 15 Jumping Lunges 10 Hand-Release Push-Ups 5 Strict Pull-Ups Rest 4 minutes, and then… AMRAP 8 minutes of: 15 Weighted Box […]

CROSSFIT 27/03/2019

A. Prep for WOD B. Conditioning (00:20-00:60) With a partner splitting work evenly:10 Minutes of Rowing for max distance10 Minutes of Bike or Ski Erg for max calories10 Minutes of Sledpush and Sledpull 10 Minutes of Farmer Carries, AHAP for max distance*One person works. Split as desired.

INTERMEDIATE 26/03/2019

A. Strength (00:15- 00:35) 4 sets of:Romanian Deadlift x 6-8 reps Russian Step-Ups x 10 reps each leg Stationary or Ring Dips x 10-15 reps @ 2011 B. Conditioning (00:35-0:55) Against a 2-minute running clock, complete AMRAP: Row 300/250 MetersMax Reps of BurpeesRest 2 minutes between sets, and complete a total of 4 sets for […]

CROSSFIT 26/03/2019

A. Strength (00:15-00:30) 1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 set / advanced athletes strict HSPU 3) Max L-Sit Hold x 1 set / beginner Hollow Hold B. Conditioning Every 4:00 x 5 Sets:20 Walking Lunges 15 Hang Power Cleans (60, 42,5)5 towel Pullups / 1 legless Rope Climbs50 Double […]

INTERMEDIATE 25/03/2019

A. Prep for WOD B. Conditioning in teams of 2 alternating movements throughout, AMRAP 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, […]

CROSSFIT 25/03/2019

A. Strength Barbell Glute Bridges: 6 x 6– Use one challenging weight for all sets B. Conditioning In 12:00 minutes50 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (120, 80)Remaining time AMRAP: Wallballs C. Accessory 30 one sided glute bridges