Monat: Oktober 2019

INTERMEDIATE 01/11/2019

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 01/11/2019

A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.4 C. Accessory

INTERMEDIATE 31/10/2019

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 31/10/2019

A. Strength (00:20- 00:40) Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.– Goal build to a heavy double – reset on each rep– Build to a technically proficient set of 2– The goal for proficient athletes is 85% of 1RM B. Conditioning (00:40- 00:55) AMRAP 15:5 Power Snatches (52,5, 35)10 T2B15 […]

INTERMEDIATE 30/10/2019

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 30/10/2019

0. Warmup A. Strength (00:10- 00:20) 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s.– 2 warm-up sets + 5 work sets with a challenging load– elevate the front of the bench on a 20kg plate – roughly 20cm off the floor1b) Inverted Rows: 4 x 15. Rest 30s.– 2 warm-up sets + […]

INTERMEDIATE 29/10/2019

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 29/10/2019

A. Strength (00:10-00:25) 1a) Glute Bridges with Barbell : 3 x 15. No rest. 1b) Alternating DB Curls: 3 x 10 ea. No rest. B. Conditioning (00:25-00:50) 3 RFT w. a partner: 1k Row 800 Meter Run 100 Double Unders *One person works at a time – split as desired. 30:00 Cap C. AccessoryCorework by […]

INTERMEDIATE 28/10/2019

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 28/10/2019

A. Strength (00:20-00:40) Front Squat: 3RM in 7 sets. Rest 2:00– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%– Goal: 85-90% of current 1RM if known– Beginner: 5 x 5, adding weight if form permits B. Conditioning3x 6min AMRAPswith a buddy in IGYUGO style (teams of 2) heat a: 15+ Deadlifts (60% […]

INTERMEDIATE 26/10/2019

A. Prep for WOD (00:15-00:25) Review + Warm-upWall BallsSDHPBox JumpsPush PressCalories Rower B. Conditioning (00:30-00-50) „Fight gone Bad“ 3 Rounds of:60s of Wall balls (20, 14)60s of SDHP (35, 25)60s of Box Jumps 60s of Push Press (35, 25)60s of Calories on the Rower60s Rest C. Coresession

INTERMEDIATE 25/10/2019

A. StrengthPrep for WOD with Pullup Progression & pushup Progression B. ConditioningEvery 5 minutes, for 25 minutes (5 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14 lbs to 10′) note every round C. Acessory 5 Minutes of Parasympathetic Breathing

CROSSFIT 25/10/2019

A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.3 C. Acessory

INTERMEDIATE 24/10/2019

A. Prep for WODprep for Pullups Tabata Inverted Row Holds / Pulluup / Chinup Holds B. Conditioning In teams of 3, complete ÀRMRAP 15 minutes of:6 Single-Arm Dumbbell Snatches6 Burpees Rest 4 minutes, and then: In teams of 3, complete AMRAP 15 minutes of:10 Dumbbell Push Presses15 Kettlebell Swings For both the A and B […]

CROSSFIT 24/10/2019

A. Strength (00:20- 00:40) 1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00– Roughly 90% of 1RM.– Beginner – Moderate set of 42) Deadlift: Build to a Metcon Weight over the course of 3 sets. B. Conditioning (00:40- 00:55) For time:21-15-9Deadlift (102,5, 70)Bar Facing […]

INTERMEDIATE 23/10/2019

A. Strength 3 sets of: Back Squat x 6-8 reps (slow decent, explosive get up) Single-Leg Glute Bridge x 10-12 reps each leg w/a KB Hollow Body Roll to Superman x 6 rolls each way B. Conditioning For time: 1200 Meter Run (12rounds) / or 2 Bigrounds 30 meter Walking Lunges with DB/KB Farmer’s Carry […]

CROSSFIT 23/10/2019

0. Warmup A. Prep for WOD (00:10- 00:20) Technique work with coach for clean and jerk Get into teams of 3 and perform:AMRAP 5 at an easy pace:8 Calorie Row or BikeClean + Jerk starting with empty barbell x 5 (add weight each round) B. Conditioning (00:20- 00:55) Teams of 3:Max Reps + Calories of:10:00 […]

INTERMEDIATE 22/10/2019

A. Strength (00:15-00:40) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Bulgarian Goat Bag Swings x 12 reps (slow decent, with fully engaged obliques) (https://www.youtube.com/watch?v=Tm7RlvlMXD8) wgt distracted Side Plank Hold x 45 seconds each side B. Conditioning (00:40-00:52)Complete as many rounds and reps as possible in 12 minutes of:25 Russian Kettlebell Swings 20 Wall […]

CROSSFIT 22/10/2019

A. Skill (00:15-00:40) Metcon Warm-up:3 Rounds increasing intensity each round:3 Pull-ups (or scaling option)6 KBS100 Meter RunRest 60-90s. then work on your pullup kipping technique & pullupstrength B. Conditioning (00:35-00:55) „Helen“ 3 RFT: 400 Meter Run 21 american KBS (24, 16) 12 Pull-ups L3: (20, 12) L2: (16, 8) (Band Assisted Pull-ups) 18:00 Cap C. […]

INTERMEDIATE 21/10/2019

A. Strength 3 sets of:s1 – Tempo Push-Ups x 10-12 reps (slow controlled)s2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)s3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 repss4 – Push-Ups x 20 reps (explosive)s5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)(hold a heavy DB or […]