Monat: November 2019

INTERMEDIATE 30/11/2019

0.warmup 2 sets of / Gluteactivationdrill30 seconds of Banded Palloff Hold (Left)30 seconds of Banded Palloff Hold (Right)30 seconds of Banded Lateral Monster Walk (Left)30 seconds of Banded Lateral Monster Walk (Right)30 seconds of Clamshellhold (Left)30 seconds of Clamshellhold (Right)30 seconds of Dynamic Bulgarian Split Squat Jumps (Left)30 seconds of Dynamic Bulgarian Split Squat Jumps […]

CROSSFIT 30/11/2019

0. Warmup 2 Rounds of:6 RDLs6 Front Squats6 Front Rack Reverse LungesX-Band Walk x 10 Steps each direction Then,5 Rollover + Split Stretch10 Lateral Squats10 Bird Dogs with a 3 count B. ConditioningAMRAP 30 in teams of 2:150 Wall balls (20, 14)150 Power Cleans (52,5, 35)150 Calorie Row/Ski/Bike*One person works at a time – split as needed. C. Corework

HYROX 27/11/2019

As we are 2 days out from competition we are going to simulate the competition by doing 70% of the running volume and by reducing the intensity of the stations to 70% of the competition on Saturday. If you have a heart monitor try to stay between 70% to 80% of your max heart rate […]

INTERMEDIATE 29/11/2019

0. Warm-Up. Then… A. Strength Kettlebell Complex x 2 sets (one with each arm): Goat Bag Hinges x 10 (use both arms :)) Kettlebell Snatch x 10 Overhead Carry x 15 meter per sideSingle-Arm KB Swings x 10 Single-Arm Front Rack Squats x 10 Rest as needed B. Conditioning AMRAP 4 minutes of:10 Kettlebell Swings10 […]

CROSSFIT 29/11/2019

0. Warmup A. Strength (00:20- 00:40) 1) Snatch: Heavy 1 in 10 sets. Rest 90s.– any style /power/full/muscle 2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2 3) DB Walking Lunges: 3 x 20. Rest 60s in inverted position HS Hold / Frogstand C. Acessory Latstretching

INTERMEDIATE 28/11/2019

Warm-Up.A. Skill Gymnastics Skill Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.Then,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:30-00:60) In teams of two, partners will alternate complete rounds, AMRAP 30 minutes of:12 Calories of Rowing12 […]

CROSSFIT 28/11/2019

0. Warmup 15 min warmup B. Conditioning (00:20- 00:55) „Filthy Fifty“For time:50 Box jump (24, 20)50 Jumping pull-ups50 KBS (16, 12)50 BW Walking Lunges50 T2B or Knee Lifts50 Push Press (25, 15)50 Back Extensions (or supermans)50 Wall balls (20, 14)50 Burpees50 Double unders C. Accessory – Half-Kneeling Biphasic Hip Flexor Stretch x 60s each

INTERMEDIATE 27/11/2019

Warm-Up. 50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts 50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts Followed by… 10 Stationary Split Squats (left leg forward) w/ Paloff Hold 20 Plank Shoulder Taps10 Stationary Split Squats (right leg forward) w/ Paloff Hold 20 Plank Shoulder Taps Then… B. ConditioningEMOM […]

CROSSFIT 27/11/2019

0. Warmup (00:00-00:15) A. Skill Practice Gymnastics Skill – Week #3Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.Then,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:20- 00:50) EMOM 20:ODD Minutes: 10/8 Calorie Row/Ski/BikeEVEN Minutes: 30 seconds […]

INTERMEDIATE 26/11/2019

0- Warm-Up. Warm-Up.Static Hang on Bar x 30-60 secondsWall Slides x 5 Scapular Pull-Ups on Rings x 10 Followed by… 2 Sets:Dead Bugs x 10 Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… Two Sets:Row x 60 secondsWall Climbs x 1-2Toes to Bar x 5-10 Then… A. Strength 3 sets of […]

CROSSFIT 26/11/2019

0. Warmup A. Strength (00:15-00:40) 1a) Half-Kneeling Landmine Press / Phily Press: 4 x 8 each side – 2 warm-up sets + 4 challenging work sets. 1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.– Rx+:(weighted Pull-ups)– 2 warm-up sets + 4 challenging work sets. 2) Warm-up for Metcon x 3 rounds of:– 5 […]

INTERMEDIATE 25/11/2019

0. Prep for Wod (00:05-00-15) Warm-Up. Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Thoracic Spine Isometric Holds Followed by… Two sets: Bear Crawl (Robotic Dog) x15 meter forward + 15 meter backward Single-Leg Jumps (your choice of type) x 10 per leg Then… A. Strength 3 sets of: […]

CROSSFIT 25/11/2019

0. warmup A. Strength (20:00 – 40:00) 1) Glute Bridge: 2 warmupsets 5 x 6. Rest 90s. – 2 Warm-up sets then 5 challenging work sets. 2) Metcon Warm-up: 2-3 rounds of: 3 Deadlifts 3 Lateral Burpees over the bar – done parallel to the bar B. Conditioning (40:00 – 60:00) „Batwings“ For time: 30 […]

FUNDAY 24/11/2019

A. Prep for WOD B. Conditioning (1) 7min AMRAPChin Over Bar Pull-up Holdmax rep Hand Release Push-upsrest 1:30 min (2) 7min AMRAP Deadlift Hold (100/70)max cal Rowrest 1:30 min (3) 7min AMRAP 2rds Runmax rep Russian Kettlebell Swings (32/24)rest 1:30 min (4) 7min AMRAP OH Plate Hold (20/10) max rep OH Squats w/a lighter plate […]

INTERMEDIATE 23/11/2019

Warm-Up.Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs Then… In teams of two, AMRAP 15 minutes of:400 Meter Run (3rds together)30 Kettlebell Swings (32/24 […]

Crossfit 90 – 23/11/2019

Warmup: Teams of 2 – 2 rounds:Person 1: Stiegenhaus EG->DG->BoxPerson 2: 20 Lunges (in Summe), 20 Airsquats, rest of time: DU/SU A. Strength 4 sets of: 8 Frontsquats, rest as needed, then max wide grip pullups rest as needed after 5 sets – take 60-70% of your last FS weight:3 sets of:10 Zercher Squats, rest […]

HYROX 20/11/2019

S1: 4 min of Biking (A) aim for 45/35 cal / OR 2 times the stairs with Kb in farmer carry (24/16) rest of time BP broad jumps (B) 15 sec for changeS2: 4min of Ski Erg (aim for 1K)15 sec for changeS3: 4 min of Biking (A) aim for 45/35 cal / OR 2 […]

INTERMEDIATE 22/11/2019

0. Warm-Up. EMOM 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength5 sets of:Dumbbell Z-Press x 8-10 reps (https://www.youtube.com/watch?v=fo1Y8Yc7hc0&feature=youtu.be) Stationary Dips x Max Reps (add weight or assistance to allow your rep range to […]

CROSSFIT 22/11/2019

0. Warmup build in split stance KB Rows and TGUP into warmup A. Strength (00:20- 00:40) 1) Push Press: 1RM in 10 sets. Rest 2:00 – Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1… – Beginner: 5 x 5 working technique and only adding weight if form permits 2) Review […]

INTERMEDIATE 21/11/2019

Warm-Up.A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Bulgarian Goat Bag Swings x 10 reps Coaches favorite static core excercise x 60 seconds B. Conditioning AMRAP 12 minutes of: 12 Russian Kettlebell Swings 12 Alternating Reverse Lunges with KB Goblet […]