Monat: April 2019

CROSSFIT 03/05/2019

A. Strength 1) Push Press: 5-4-3-2-1+. Rest 2:00– 3-4 singles above 90% building to a new 1RM– Beginner: 7 x 4 only adding weight if form permitsinbetween 1-Arm KB Rows: 4 x 10 per arm– Neutral grip B. Conditioning For time:100 Double Unders25 Push Press (42,5, 30)75 Double Unders20 Push Press (60, 42,5)50 Double Unders15 […]

INTERMEDIATE 03/05/2019

A. Strength (00:15-00:35) 4 sets of:Back Squat x 8-10 reps (slow decent, explosive getup) Strict Pull-Ups x 8-10 reps Hollow Rocks or Hollow Hold x 30-45 seconds B. ConditioningAMRAP 7 minutes of: 6 Dumbbell Thrusters12 V-Ups12 Kettlebell Swings C. Acessory Banded OH Triceps Extensions: 4 x 15

INTERMEDIATE 02/05/2019

A. Prep for Wod (00:10 – 00:20) B. Conditiioning (00:20 – 00:40) AMRAP 40 min: 400 Meter Run 20 Jumping Lunges 20/15 Calories of Assault Bike 20 Jumping Lunges 40/30 Calories of Rowing

CROSSFIT 02/05/2019

A. Strength (00:15 – 00:60) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @50-60% of Back Squat 1RM– 15” Parallel Box 2) Conventional Speed Pull Deadlift: 3 warmup sets EMOM 6 x 2 @50% of Monday using the same band 3) Seated Dynamic Box Jumps: 1 warmup set 6 x 3, every 60s. […]

CROSSFIT 01/05/2019

A. Strength (00:15-00:40) 7 min of Farmer carry 7 min of Sled pull 7 min of Sled push one athlete works 30 seconds without resting B. Conditioning in teams of 2 YougoIgo for 10 min 5 min of max DB ManMakers (Score is Reps x weight) 5 min of max Turkish getups (Score is Reps […]

CROSSFIT 30/04/2019

A. Strength (00:15-00:40) 1) Close Grip Floor Press: 3/5 x 5 @70% of Last Friday. Rest 90s.2) Warm-up Metcon Movements B. Conditioning (00:40-00:55) AMRAP 15: 5 strict HSPU 10 Burpee Pull-ups 15/10 Calorie Bike (or 20/15 Calorie Row) C. Acessory50 Pulldowns 50 Banded Facepull-aparts 50 Banded pull-aparts (supinated grip) *Goal to do all 150 reps […]

INTERMEDIATE 30/04/2019

A. Strength 4 sets of: Single Arm Overhead Press x 8-10 reps each arm B. Conditioning AMRAP 10 min: 10 Push Presses (Barbell or Dumbbells) 10 Alternating Reverse Lunges with DB/KB Farmer’s Carry 5 Strict Pull-Ups C. Acessor Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Wall Snow Angels […]

CROSSFIT 29/04/2019

A. Strength (00:15-00:40) Conventional Deadlift against a band 5-4-3-2-1+. Rest 2:00– build to a 1RM.– Beginner: 6 x 3 (with a band if possible) at a moderate weight. B. Conditioning (00:40-00:55) For time:15-10-5Power Cleans (70, 45)Front Squat (70, 45) C. Acessory Reverse Crunch + Deadbug: 3 x 10

INTERMEDIATE 29/04/2019

A. Strength 4 sets of Station 1 – 20 Russian Kettlebell SwingsStation 2 – Dumbbell Front Squats x 12-15 reps Station 3 – Supine Ring Rows x 10-12 reps Station 4 – weighted Plank Hold x 60 seconds B. Conditioning For time:750 Meter Row25 Burpee Box Jump or Step-Overs C. Acessory Reverse Crunch + Deadbug: […]

CF Intermediate – 27/04/2019

Warmup: 10 min 12 Cal Row 12 Half Kneeling Bottom Up KB Press (6 per arm) 12 Plank to Elbow12 hollow rocks Mobility: Squat, Shoulder, Ankle A. Conditioning: For time – in teams of 2, only 1 person in working: 2000m row 150 one arm dumbbell push press 100 one arm dumbbell front squats 50 […]

Crossfit 90 – 27/04/2019

Gymnastic Strength Focus: I) HSPU Strength: 4 sets in drop set format:– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into– max reps Standing Pike HSPU– max reps Battle Rammers 2 min rest after each set II) PULLUP Strength: 4 sets:– 8-10 pull-ups (vertical pulling up) use weight if you […]

INTERMEDIATE 26/04/2019

A. Strength (00:15-00:35) Station 1: Supine Ring Rows x 10-12 reps Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Single-Leg Squat Variant x 30-40 seconds each side B. Conditioning Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14) C. Acessory Double Alternating […]

CROSSFIT 26/04/2019

A. Strength Floor Press: 5-4-3-2-1+Rest 2:00 between sets – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits. – Use whatever grip people are most comfortable with – The purpose of a floor press to build the top-range of the bench […]

INTERMEDIATE 25/04/2019

A. Strength (00:15 – 00:35) 3 sets of:Dumbbell Bench Press x 8-10 reps Side Plank Hold with DB x 45 seconds each side Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds B. Conditioning (00:35-00:55)Complete as many rounds and reps as possible in 12 minutes of:18/12 Calories of Rowing12 Dumbbell Push Press6 Strict Pull-Ups […]

CROSSFIT 25/04/2019

A. Strength (00:15 – 00:40) 1)Power Clean: 3 warmup sets then 5 x 3 @80%, every 90 seconds– Of last Monday– Reset on each rep, no bounching and touch and go 2)Back Rack Bulgarian Barbell split squats2 warmup sets then 4 x 5 each side – Goal is to beat loading achieved last week by […]

INTERMEDIATE 24/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and some running drills then warmup for Snatch with (60/42,5) B. Conditioning (00:20-00:50) With a partner: 0:00-8:00Max 400 meter runs (3 rounds, in relay) A runs 3 rounds @90% then B runs 3 rounds @90% for 8 min, score is total rounds 8:00-16:00Max DB Hang Clean […]

CROSSFIT 24/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and some running drills then warmup for Snatch with (60/42,5) B. Conditioning (00:20-00:50) With a partner: 0:00-8:00Max 400 meter runs (3 rounds, in relay) A runs 3 rounds @90% then B runs 3 rounds @90% for 8 min, score is total rounds 8:00-16:00Max Power Snatches (60, […]

INTERMEDIATE 23/04/2019

A. Strength (00:15-00:35) Station 1: Supine Ring Rows x 10-12 reps Station 2: Nose-to-Wall Handstand Hold x 60 secondsStation 3: Single-Leg Squat Variant x 30-40 seconds each side B. ConditioningEMOM for 20 minutes (5 sets of each):Minute 1 – 12/8 Calories of AB/Ski/rowingMinute 2 – 20 Alternating Reverse Lunges with KBs/DBsMinute 3 – 30-Second Front […]

CROSSFIT 23/04/2019

A. Strength (00:15-00:35) 1a) DB Neutral Grip Bench Press: 2 warmup sets then 4 x 8 – (palms facing in) 1b) Ring Rows w. rotation: 2 warmup sets4x 12– pronated to neutral grip B. Conditioning (00:35-00:55) EMOM 12: ODD Minutes: strict Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice […]

INTERMEDIATE 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats 10 Alt. DB Snatches *One athlete completes a full round at a time.