Monat: Mai 2019

CROSSFIT 21/05/2019

Note: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form. A. Strength (00:15-00:35) 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups ( […]

INTERMEDIATE 20/05/2019

A. Strength 4 sets of Bench Press x 6-8 reps Barbell / Ab weel rollouts x 10 reps B. Conditioning3 rounds of 3 sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs […]

CROSSFIT 20/05/2019

Note: Today we have several variations to train the posterior as well as the anterior chain. This is a more strength-focused day that will likely challenge your more than a strength/metcon day. A. Strength (00:15-00:50) 1) Ultra Wide Stance Box Squat: 3 warmup sets 6 x 4. Rest 2:00– use a moderate load for all […]

INTERMEDIATE 18/05/2019

A. Prep for Wod (00:03-00:15) With your partner:Run 4 rounds with a medballThen,30 Partner Wall balls30 KB SDHP (15 each)30 Ground to Overhead with a plate (15 each)30 meter Front Rack Carry (15meter eeach)Then,4 rounds run with medball*Pass the medball off during the run however people like B. Conditioning (00:20 – 00:55) teams of 2 with 5 […]

Crossfit 90 – 18/05/2019

Warmup: (00:00 – 00:15): 3ds:Stiegenhaus5 Cossack Squats (per side)10 Bottoms up KB Presses (per side)20 WB Shots Kettlebell Complex: (00:15 – 00:35)1 clean + 1 push press + 1 squat + 1 renegade row LEFT2 clean + 2 push presses + 2 squat + 2 renegade row LEFT. …until 5, then switch to RIGHT side. […]

INTERMEDIATE 17/05/2019

A. Strength (00:15-00:40) 3 sets of Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps Station 4 – Reverse Snow Angels @ the wall x 20 reps (slow and controlled) B. Conditioning (00:40-00:52)AMRAP […]

CROSSFIT 17/05/2019

A. Conditioning (00:15-00:40) For time:9-8-7-6-5-4-3-2-1Hang Power Cleans (60, 42,5)Strict Chin-ups*200 Meter Run after each set (1 round in the Hof) Note: today’s metcon is meant to challenge your grip, barbell and pull-up cycling ability – the 200-meter run between rounds is meant to provide built-in recovery – to clear lactate during the running sets. B. […]

INTERMEDIATE 16/05/2019

A. Strength 3 sets of Station 1 – Snatch-Grip Romanian Deadlift x 6-8 repsStation 2 – Alternating Cossack Squats x 12 reps Station 3 – Chinup-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning Every 90 seconds, for 15 minutes […]

CROSSFIT 16/05/2019

A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @60 -70% of Back Squat 1RM– 15” Parallel Box Note: This the final week of Wide Stance Box Squats. The purpose with these is to develop the posterior chain, develop force out of the hole and ingrain good movement patterns. […]

INTERMEDIATE 15/05/2019

A. Strength (00:15-00:35) 3 sets Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm Station 2 – Single Leg Hip Bridge x 6-8 reps each leg Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way B. Conditioning (00:40-00:58)Against a 4-minute running clock, complete as many reps as possible of:12/8 […]

CROSSFIT 15/05/2019

A. Prep for Conditioning (00:15 – 00:35) Note: Today we are performing 3 – 10 minute EMOMs all with different objectives – The first EMOM is geared at locking in a good handstand position as well as upper-back development (loading should be light for these iso dynamic rows), EMOM #2 is geared at fast sets […]

INTERMEDIATE 14/05/2019

A. Strength4 sets of:Back Squat x 4-6 reps Single-Arm Dumbbell Row x 6-8 reps each 30 meter Bottom’s Up Kettlebell Carry – 15m each arm B. Conditioning3rounds for time of:5 Dumbbell Box Step-Overs10 Strict Pull-Ups20 Wall Ball Shots C. Acessory – Supinated Grip Pushdown (median head of triceps) x 90s Max Reps– Neutral Grip Pushdown […]

CROSSFIT 14/05/2019

A. Strength (00:15-00:40) 1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 10 sets. Note: Build to a challenging, but technically proficient set. Ending on 80%-85% of 1RM push press today is a good goal. There should […]

INTERMEDIATE 13/05/2019

A. Prep for WOD work on lat activationwork on pressing mechanics B. Conditioning (00:25 – 00:50) Teams of two will alternate movements to complete AMRAP 24 minutes:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Knees to Elbows or Hanging Leg Raises12 Russian Kettlebell Swings15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does […]

CROSSFIT 13/05/2019

A. Strength (00:15-00:40) 1) Elevated Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – starting right below knee– Note: The purpose of the rack deadlift is less range of motion – working the top range with supramaximal loading (for most people at least.) 2) Warm-up Back Squats & Russian KBS B. Conditioning (00:40-00:55) For time: 30 Back Squats […]

INTERMEDIATE 11/05/2019

A. Prep for WOD B. ConditioningIn teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run (each is running 600 m) 90 Wall balls (20, 14) 180 Double Unders 2 min rest then.. 17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) (each is running 600 m)60 DB Hang Power Cleans (50, 35) 120 […]

Crossfit 90 – 11/05/2019

Odd-Object Work:5 rounds – start every 5 min:4 Längen Box Push 15++ Sandbag/DB Ball Squats (until muscle failure)15 cal row/bike Conditioning:optional: wearing a 20/14# Weight Vest:21 Front Squats, 21 KB Swings, 400m Run15 Front Squats, 15 KB Swings, 400m Run9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 60/ 42,5 kgRx Kettlebell – […]

CROSSFIT 10/05/2019

A. Strength Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. B. Conditioning With 12 Minutes on the clock: Row 1000m With the remaining time AMRAP: 20 SUPINATED Barbell Rows (42,5, 30) 10 Push Press (42,5, 30) Note: we are shooting for maximal repetitions with push […]

INTERMEDIATE 10/05/2019

A. Strength (00:15-00:35) Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps Station 2 – Chin Ups x 5-6 reps Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B. Conditioning21-15-9Wall Ball ShotsBurpees

CROSSFIT 09/05/2019

A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @55-65% of Back Squat 1RM– 15” Parallel Box 2) Seated Dynamic Box Jumps: 1 warmup set 5 x 3, every 60s. Note: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect […]