Jahr: 2019

INTERMEDIATE 21/12/2019

A. Skill KB movement with a focus on TGUP B. Conditioning in teams of 2 for 25 minutes Team member A: is going all in on a Echobike/Rower/ Skierg while Team member B: performs following KB Complex for 1 Round: 10 Single Arm Russian Swings Right10 Single Arm Russian Swings Left8 Single Arm KB Rows […]

INTERMEDIATE 20/12/2019

Warm-Up.Overhead Movement Prep Followed by… 200-meter Suitcase + Waiter Carry (switch hands as needed) Then… A. Strength3 sets of eachStation 1 – Landmine Press (Left) x 8-10 reps @ 21X1Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1Station 3 – Supine Ring Rows x 8-10 reps @ 2111Station 4 – Strict Toes-to-Bar x […]

CROSSFIT 20/12/2019

0. Warmup A. Strength (00:20- 00:40) 1) Chin-up: Accumulate Volume – Rx+:(weighted Pull-ups – 30-40 Reps) – L3: (Bodyweight – 30 Reps) – L2: (Partner Assisted Pull-ups – 5 x 5) – L1: (Ring Rows – 5 x 8-10) Rest 60-90s between sets. 2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s. – 1 Warm-up […]

INTERMEDIATE 19/12/2019

A. Strength5sets ofDeadlift x 4 reps @ 75-80% B. ConditioningFor time:800 Meter Run25 meter Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)400 Meter Run25 meter Front-Racked Walking Lunges20 Front-Racked KB/DB Squats200 Meter Run25 meter Front-Racked Walking Lunges10 Front-Racked KB/DB Squats

CROSSFIT 19/12/2019

A. Strength (20:00 – 40:00) Conventional Deadlift against a bandBuild to a challenging, but perfect set of 3 in 10 sets.– Reset reps – no touch n go– PERFECT form on each rep – neutral spine/head neutral– Goal is to beat last week inbetween sets Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s. […]

INTERMEDIATE 18/12/2019

Warmup2 Sets:Bear Crawl x 20 steps forward + 20 steps backwardDead Bugs x 20 repsLateral Lunges or Cossack Squats x 20 repsScapular Push-Ups x 10 + Plank Toe Touches x 20Russian Baby Makers x 10Rest 60 seconds Then… A. Testing for ConditioningFor max reps (or calories):60 seconds of Assault BikeRest 60 seconds60 seconds of Burpee […]

CROSSFIT 18/12/2019

0. Warmup A. Skill (00:10-00:20) Snatch & T2B B. Conditioning (00:35-00:55) „Townsend“ 10 RFT with a partner: 200 Meter Run (1round) 20 Power Snatches (42,5, 30) 20 T2B *One person works – split however desired. C. Acessory Rusin Triset x 2-3 rounds x 10 each.1a) Banded over and back x 10 1b) Banded Facepull-apart x […]

INTERMEDIATE 17/12/2019

Warm-Up.Overhead Movement Prep Followed by… 10 minutes of Handstand Play (holds, walks, wall climbs, etc.) Then… A. Strength 1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest. 1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest. 1c) Alternating DB Curls: 3 x 10 ea. Rest 60s. – This a triset […]

CROSSFIT 17/12/2019

0. Warmup A. Strength 1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.– This a triset – you go from 1a to 1b to 1c then rest 60s.– 1 Warm-up set then 3 […]

INTERMEDIATE 16/12/2019

0. WarmupHiphinge for perfection A. Strength4 sets Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Conditioning8 min AMRAP24 Kettlebell Swings12 Alternating Reverse Lunges with Kettlebell Goblet Hold12 Box Step-Ups with Kettlebell then 8 min AMRAP 40 meter Sled Drag40 meter Crossbody […]

CROSSFIT 16/12/2019

0. warmup A. Strength (00:15-00:45) 1) Front Box Squat – Regular Stance/Parallel Box (40-40cm): Build to a heavy set of 3 in 8 sets. Rest 2:00– Sit Back on the box slightly – no touch n go– Lumbar tight– Control Eccentric/Explode through concentric range of motion– Shoot for 80-85% of Front Squat 1RM if known […]

INTERMEDIATE 13/12/2019

0. Warm-Up. (00.00-00-15) Couch Stretch x 60-90 seconds per legLat Stretch x 60-90 seconds per armLunge Matrix x 5 steps each directionPlank Shoulder Taps x 20-30 reps then Kettlebell Complex x 2 sets (one with each arm):Goat Bag Hinges x 5 (use both arms)Kettlebell Snatch x 5Overhead Carry x 50 meter Single-Arm KB Swings x […]

CROSSFIT 13/12/2019

0. Warmup A. Strength (00:20- 00:40) 1) Strict Pull-up: Accumulate Volume – Rx+:(weighted Pull-ups – 40 Reps) – L3: (Bodyweight – 30 Reps) – L2: (Partner Assisted Chin-up – 5 x 5) – L1: (Ring Rows – 5 x 8-10) Rest 60-90s between sets. 2) Rollback Triceps Extensions: 1 warmup set then 4 x 15 […]

INTERMEDIATE 12/12/2019

0. Warmup focus on hip hinge core iso holds A. Strength Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – 8 Deadlifts or Double Kettlebell Deadlifts Station 2 – 24 Walking Lunges with Farmer’s Carry B. Conditioning AMRAP16 minutes: 8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm) 8 Single-Arm Kettlebell Swings […]

CROSSFIT 12/12/2019

A. Strength (20:00 – 40:00) Conventional Deadlift against a bandBuild to a challenging, but perfect set of 3 in 10 sets.– Reset reps – no touch n go– PERFECT form on each rep – neutral spine/head neutral inbetween sets Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s. Rest 60s.*progress to metcon weight over […]

INTERMEDIATE 11/12/2019

Warm-Up. Overhead Movement Prep A. Strength4 sets of:Dumbbell Z-Press x 8-10 reps Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning4 rounds for time of:200 Meter Run15 Push-Ups200 Meter Run15 Push Presses (42,5/30)

CROSSFIT 11/12/2019

0. Warmup A. Strength (00:15-00:40) Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00– Slightly inside of shoulder width– Shoot for 85% of 1RM if Known– Beginners: Only add weight if form permits. then B. Conditioning (00:35-00:55) For time:40-30-20-10DB Hang Power Cleans (22,5, 35s)Push-ups4-3-2-1Legless Rope Climbs C. Acessory Elbows Out Triceps Extensions: […]

INTERMEDIATE 10/12/2019

0- Warm-Up. 2 sets of:30 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 Ring-Rows30 seconds of Prone Plank Hold30 seconds of Hollow Body/Superman Swings30 seconds of Scap Pull-UpsRest 60 seconds Then… A. Strength4 sets of:Back […]

CROSSFIT 10/12/2019

0. Warmup build in a *work on rowing technique for 10 min B. Conditioning (00:30-00:55) AMRAP 30 with a partner:30 Burpees1k Row30 KBS (32, 24)*One person works at a time – SPLIT ALL WORK however desired. ..…. C. AcessoryDB Biceps 21s: 3 x 21. Rest 60s.

INTERMEDIATE 09/12/2019

Every 30 seconds, for 3 minutes (3 sets) of:Interval 1 – Full Support Hold on Low Rings x 30 secondsInterval 2 – Burpee Pull-Ups x 30 seconds effort Every 60 seconds, for 4 minutes (2 sets) of:Interval 1 – Donkey Kicks x 30 seconds Interval 2 – Catch Position Hold on Low Rings x 10 […]