Monat: August 2019

INTERMEDIATE 09/08/2019

A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]

CROSSFIT 09/08/2019

A. Strength (00:15 – 00:35) The purpose of the close grip bench press is to emphasize the triceps where most are weak – there should be no internal rotation and you should be using your triceps synergized with the lats as the primary mover. Last tested on 4/5. 1) Close Grip Bench Press: 5-4-3-2-1+. Rest […]

INTERMEDIATE 08/08/2019

A. Prep for WODEvery 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]

CROSSFIT 08/08/2019

A. Strength (00:20- 00:60) 1) Wide Stance Box Squat: 3/5 x 5 @70% of last Monday’s 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s.– max height on each rep B. ConditioningOnce you pick the barbell up you should be able to complete each set of […]

INTERMEDIATE 07/08/2019

A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 07/08/2019

A. Prep for WOD (00:05- 00:20) Core Tabata B. Conditioning (0:20-00:50) For time with a partner:2k Farmer Carry (32, 24)30:00 Time CapGoal: Complete 100 meter intervals for the duration – 100% effort. C. Accessory Core Tabata

INTERMEDIATE 06/08/2019

A. Strength (00:15-00:27) EMOM 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (00:35-00:60)5 sets for max reps, […]

CROSSFIT 06/08/2019

A. Strength (00:15-00:35) 1a) Pull-up Clusters: 1 warmup set3 x 5-4-3 (10s). No rest.– Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up– Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps with an underhand grip (just outside shoulder width) and 3 reps with an […]

INTERMEDIATE 05/08/2019

A. Strength 3sets ofStation 1 – Back Squat x 10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:200 Meter Run (2rounds) 12 Dumbbell Thrusters12 Burpees C. . Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 05/08/2019

A. Strength (00:15-00:35)1) Power Clean: Build to a 1RM. Rest 2:00– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. B. ConditioningThis metcon should be quick and performed around 90-95% effort. You should be able […]

INTERMEDIATE 03/08/2019

A. Prep for WOD B. Conditioning AMRAP (with a Partner) in 21 minutes 21 Wall Ball Shots (20/16 lb)21 Kettlebell Swings (32/20kg) 21 Box Jumps (24/20 in) 21 Plate Burpees (onto 20 kg bumper plate)