Monat: Dezember 2019

SWEATSHOP 30/12/2019

A. Warmupfor 10 minutes in teams of 2:A: Plank VariationB: 1 x Stairhouserun with a Medball B. Conditioningin teams of 2 10-20-30-40-50-40-30-20-10DB Burpees Box Jumpscal Ski/Box/RowABmat SitupsG20H w/a plate

INTERMEDIATE 02/01/2020

Warmuo Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Then… A. Strength3 sets of: Bulgarian Split […]

CROSSFIT 02/01/2020

0. Warmup for 6 min bike/ski/row/jumprope 1 minEMOM 2 Burpees to Hollow Rock to Candlestick A. Skill (00:10-00:30) Gymnastic Movmentwork on handstandEMOM style0: core variation (hollow rock, hanging leg raises)1: handstand variation (bear crawl, jump to wall) partner HS 3 different variations Skill (00:30-00:50) Olmpic Lifting 3-Position Pausing Power Snatch (Technique) 5 Complexes, building to […]

INTERMEDIATE 01/01/2020

0. Warmup 2 Rounds of:5 Sumo Deadlifts5 Sumo Deadlift high pull5 hang muscle snatch5 Tempo OHS (3131)10 Scapular Pull-ups – wide grip A. Conditioning (00:20-00:50) AMRAP 30 w. a partner:50 Wall balls (20, 14)50 Calorie Row40 Abmat Sit-ups40 Hollow Rocks30 SDHP (35, 25)30 Barbell Rows (35, 25))20 Overhead Squats (35, 25)20 Thrusters (35, 25)10 Box […]

CROSSFIT 01/01/2020

0. Warmup 2 Rounds of:5 Sumo Deadlifts5 Sumo Deadlift high pull5 hang muscle snatch5 Tempo OHS (3131)10 Scapular Pull-ups – wide grip A. Conditioning (00:20-00:50) AMRAP 30 w. a partner:50 Wall balls (20, 14)50 Calorie Row40 Abmat Sit-ups40 Hollow Rocks30 SDHP (35, 25)30 Barbell Rows (35, 25))20 Overhead Squats (35, 25)20 Thrusters (35, 25)10 Box […]

INTERMEDIATE 31/12/2019

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]

CROSSFIT 31/12/2019

A. Prep for WOD B. Conditioning (00:15-00:55) 2020 WODFor time: 45/40 Calorie Row 30 Power Snatch (52,5, 35) 30 C2B Pull-ups 30 Push Press (52,5, 35) 30 T2B 30 Power Cleans (52,5, 35) 30 Box Jump w. step down (24, 20) 30 KBS (32, 24) 30 Kipping Handstand Push-ups 45/40 Calorie Bike ** Intermediate: use […]

INTERMEDIATE 30/12/2019

Warm-Up.Supinated Grip Static Hang x 60 seconds (accumulate if needed)Perfect Stretch x 10 stepsPronated Grip Static Hang x 60 seconds (accumulate if needed)Bear Crawl x 20 steps forward + 20 steps backward Then… Plank Shoulder Taps x 30 secScapular Pull-Ups x 30 sec Wall Climbs 30 secsBroad Jumps or Frog Jumps 30 sec B. Conditioning […]

CROSSFIT 30/12/2019

0. warmup A. Strength (00:15-00:45) 1) Sumo Deadlift against a band: Build to a heavy set of 3 in 8 sets. Rest 2:30.– Goal: Build to 75-80% of 1RM (non-banded) achieved on 21/10. 2) Glute Hip Thrust: 3warmup sets 3 x 10. Rest 60s. 3) DB Forward + Reverse Lunges: 3 x 8 each (forward […]

INTERMEDIATE 28/12/2019

A. Strength3 sets of:Front-Racked Barbell Bulgarian Split Squats x 4-5 reps each (slow decent, exp getup) Rest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011Rest 60 seconds B. Conditioning For time:50 cal Row/ski/bike50 Dumbbell Thrusters with EMOM 3 Burpees

CROSSFIT 28/12/2019

A. Strength & Skill Choose a barbell movement to work on for 5 sets @ 5 reps BacksquatFrontsquatOH SquatStrict PressPushpressCleanSnatchJerk B.Conditioning (timecap 26min) 3rds 25 Overheadsquats15 C2B Pullups25/18 Row/Bike15 Burpees Boxjumps

INTERMEDIATE 27/12/2019

WarmupWall Slides x 10Scapular Push-Ups x 10-15 reps Followed by… 2 sets of Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick (or Medicine Ball Activation) x 60 secondsStation 3 – Single-Arm Kettlebell Thrusters x 10 per side Then… A. Strength3 sets of:Tempo Bench Press x 5 reps Rest 45 […]

CROSSFIT 27/12/2019

0. Warmup A. Strength (00:20- 00:40) Floor Press: Build to a 1RM in 10 sets. Rest 2:00– sets should look like 5-4-3-2-1-1-1..– 3-4 singles over 90% of 1RM– Last tested on 8/23– Make sure spotters are in place inbetween sets : Bent-over Barbell Rows: 4 x 12. Rest 60s. B. Conditioning (00:40- 00:55) Every 3:00 […]

CROSSFIT 26/12/2019

A. Prep for WOD B. Condiitioning (20:00 – 60:00) „Woods“ For time with a partner: 2k Row 42 Power Snatches (60, 42,5) 42 Power Clean + S20H (60/42,5) 2k Row *One person works at a time – split however needed. C. Accessory Rusin Triset x 2-3 rounds x 10 each.1a) Banded over and back x […]

INTERMEDIATE 26/12/2019

Warmuo Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Then… A. Strength 3sets 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 Hip Thrusts x 6-8 reps @ 20X1 (aim for around […]

INTERMEDIATE 25/12/2019

2 Sets:Kettlebell Halos x 5 each directionWaiter Hold Alternating Reverse Lunges x 10 each sideRotational Med Ball Throws x 5 per sideBear Crawl x 20 yards forward + 20 yards backwardRest as needed Then… B. Conditioning (00:20-00:50) Complete rounds of 60, 40 and 20 reps for time of:Calories of RowingJumping LungesWall Ball ShotsLateral Jumps Over […]

CROSSFIT 25/12/2019

0. Warmup A. Skill (00:10-00:20) pec activation B. Conditioning (00:20-00:50) 5 rounds for time of: 15 strict handstand push-ups15 strict ring dips1,000-m row C. Acessory rest of time ergo / row/bike/ski

FUNDAY 24/12/2019

0. Warmup work on rowing technique A. Prep for WOD B. Conditioning (00:15-00:55) E2MO2M every station AMRAP 1 Row2 Ski3 Pushups 4 RKBS5 Burpee Box Jump overs6 DB Manmakers then 3 min Rest 7 inverted Rows8 Prowler Push9 DB Snatch10 Wallballs11 Bike12 weigthed Situp

INTERMEDIATE 23/12/2019

Warm-Up.Overhead Movement Prep Followed by… 10 minutes of Handstand Play (holds, walks, wall climbs, etc.) Then… A. StrengthEMOM or 16 minutes (4 sets) of:Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Station 2 – Hollow Rock or Hold x 45 secondsStation 3 – Dumbbell Z-Press x 8-10 reps Station 4 – High […]

CROSSFIT 23/12/2019

0. warmup A. Strength (00:15-00:45) Power Clean: Build to a 1RM in 10 sets. Rest 2:00– Sets should look like 3-3-2-2-1-1-1…– Lasted a 1RM on 8/5.– There should only be 3-4 singles ABOVE 90% B. Conditioning (45:00 – 60:00) 3 RFT:12 Burpees12 DB Front Squat (22,5, 35) rest 1 min 2 RFT:12 Burpees12 DB Thurster […]