Monat: April 2019

INTERMEDIATE 09/04/2019

A. Strength (00:15-00:35) 3 sets of:Death March x 16-20 steps Tempo Push-Ups x 15 reps @ 1111 Alternating Reverse Lunges with DBs x 20 reps B. Conditioning (00:35-00:60) 4 sets of:30 seconds of Kettlebell Swings30 seconds of Rest30 seconds of Dumbbell Push Press30 seconds of Rest30 seconds of Anchored Sit-Ups30 seconds of Rest30 seconds of […]

CROSSFIT 09/04/2019

A. Strength (00:15-00:35) 5 sets of 3 reps Push Jerk (perfect form, reset after each rep, note your weight) B. Conditioning (00:35-00:60) 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 after each round ( if you need 3 min for the […]

INTERMEDIATE 08/04/2019

A. Strength (00:15-00:35) 3sets of Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – L-Sit or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning (00:35-00:55) 3 rounds of:Row 500/400 Meters20 Push-Ups30-second Side Plank (Left)30-second Side […]

CROSSFIT 08/04/2019

A. Strength (00:15-00:35) Front Box Squat: 5-4-3-2-1+Rest 2:00 between sets– Build to a 1RM.– keeping tension in lumbar spine– releasing hips on the box and ideally vertical shins– 13-15” Box (should be parallel)– Beginner build to a challenging set of 3 B. Conditioning (00:35-00:55) ”Snatch Balls”AMRAP 7:7 Power Snatch (42,5, 30)10 Wall balls (20, 14) […]

Intermediate – 06/04/2019

Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]

Crossfit 90 – 06/04/2019

Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]