Monat: Mai 2019

INTERMEDIATE 09/05/2019

A. Strength Every 90 seconds, for 18 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Strict Toes to Bar x 6-8 reps Minute 3 – Handstand Hold x 45-60 secondMinute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Conditioning 2 sets for max reps:3 […]

INTERMEDIATE 08/05/2019

A. Strength4 sets of:Romanian Deadlift x 6-8 reps Bat Wings x 6 reps (https://www.youtube.com/watch?v=1K1L72HeeKI)(hold KBs/DBs in the top position for 5 full second each rep) Plank Hold x 30-45 seconds B. Conditioning3 rounds for time of:20 Single-Arm Alternating Dumbbell Snatches20 Jumping Lunges10 Strict Pull-Ups C. Acessory Single Leg Glute Bridge: 3 x 15 ea. No […]

CROSSFIT 08/05/2019

A. Prep for Conditioning (00:03 – 20:00) With a partner and two light KBS:100 Meter Farmer Carry (50 meters each)100 Meter Front Rack Carry (50 meters each)100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete,10 Walking OH Lunges (each athlete)10 Ground to Overhead with a plate (each athlete)10 Alternating Step-ups […]

INTERMEDIATE 07/05/2019

A. Conditioning 1 AMRAP 15 500 Meter Row20 Alternating Cossack Squats (if possible with Kettlebell Goblet Hold)20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Conditioning 2 AMRAP 15 20/15 Calories of Assault Bike40 Push-Ups20 Wall Ball Shots C. Acessory 1a) Banded Facepull-apart: 4 x 15. […]

CROSSFIT 07/05/2019

A. Strength (00:15-00:35) 1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.2) Strict T2B/Push-up Warm-up x 5 minutes. Note for 1)  These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. B. Conditioning (00:35-00:55) […]

INTERMEDIATE 06/05/2019

A. Strength (00:15-35)4 sets of: Dumbbell Bench Press x 10-12 reps Kettlbell Swings x 25 reps Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 B. Conditioning (00:35-00:55)6 sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest 60 seconds after each rounds

CROSSFIT 06/05/2019

A. Strength (00:15-00:40) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. Note: The purpose of the 1 1/4 Squat is to provide time under tension and reinforce the bottom position of […]

INTERMEDIATE 04/05/2019

Teamwork makes the dream work…. Warmup: Partner up and grab medballs and KettlebellsComplete 2 sets of 10 each person:20 Wall balls20 Russian KBS20 Hand Release Push-up / Box Pushups20 T2B or Kneeraises200 Meter Run together B. Teamcondi With your partner:AMRAP 8min:8 Wall balls (20, 14)8 KBS (32, 24)*One athlete completes a full round Rest 60s […]

Crossfit 90 – 04/05/2019

ODD OBJECT SATURDAY: Push yourself mentally! Warmup:Cyclical WorkoutAMRAP 6:10/10 Single Arm KB Snatch10/10 Single Arm KB Front Rack Squats30m/30m Single Arm Front Rack Carry 5 AMRAPS for 10 min each, 3 min rest between rounds: 1) Pec Flyes & Rope Pulls & Hammer CurlsDB Pec Flyes: Max effort with a weight you can use for […]