Jahr: 2019

CROSSFIT 09/12/2019

0. warmup A. Strength (00:15-00:45) Box Squat – Wide Stance/Parallel Box (40 cm-50cm) Build to a heavy set of 5 in 7 sets. Rest 2:00– Sit Back on the box slightly – no touch n go– Lumbar tight – vertical shin if possible– Control Eccentric/Explode through concentric range of motion– You’ll see this next week […]

INTERMEDIATE 07/12/2019

0. Warmup B. Conditioning„Hot Ergo“ Team Objective: get an Erg and maximize calories burned in 45 min for 45 minS1: Endurance (Row OR Bike OR Ski) S2: Movement / Core S3: Run from Box -> EG -> DG ->EG->DG-> Box 1: OH Plate Lunges 2: ISO Hold to Pushup 3: Pinch grip Hold with 2x […]

CROSSFIT 90 07/12/2019

0. Warmup: for 10 min12 cal min row / bike12 Kang Squats12 Lunges (reverse) (with KB)12 Leg Extensions on Medball1x Stiegenhaus (EG->DG->Box) A. Strength:3 warmup sets, then 5 sets of the following complex:1x Power Clean1x Squat Clean3x Frontsquats (Tempo: 5 sec down – 3 sec pause – explosive up) direct into: 5-8 strict T2B B. Conditioning […]

INTERMEDIATE 07/12/2019

A. Prep for WOD perfect hinging/ running B. Conditoning AMRAP 20 with a partner – ascending reps:3 Deadlifts 3 Burpee Pull-ups5 Line sprint 6 Deadlifts 6 Burpee Pull-ups5 Line sprint 9 Deadlifts 9 Burpee Pull-ups 5 Line sprint And so…*One person works – split as desired.

INTERMEDIATE 06/12/2019

0. Warm-Up. (00.00-00-15) A. Prep for WOD (00:15-00:25) Then…B. Conditioning (00:28-00:60) Every 8 minutes, for 32 minutes (4 sets) for times:400 Meter Run24 Kettlebell Swings500 Meter Row12 Strict Pull-Ups

CROSSFIT 06/12/2019

0. Warmup A. Strength (00:20- 00:40) 1) Chin-up + Negative: 3 warmup sets5 x 4 (5s down). Rest 2:00– 3 warm-up sets + 5 work sets– 5 Second LOWERING– Scaling – Partner Assisted Pull-ups + Negative 2) Review Metcon Movements + Warm-up B. Conditioning (00:40- 00:55)5 RFT:10 Push Press (52,5, 35)10 KBS (24, 16)10 Box […]

INTERMEDIATE 05/12/2019

Warm-Up.A. Skill Gymnastics Skill Choose 1 Movement to work on 7 minutes – same movement as last week or differentThen,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:40-00:60) in teams of 2 3 rounds for time800 Meter Run (partners must run together) 80 Russian Kettlebell Swings 40 […]

CROSSFIT 05/12/2019

A. Strength 1) Snatch: Heavy 1 in 12 sets. Rest 90s.– Goal is to hit 90% of 1RM if known– Any style snatch is acceptable today– Intermediate moderate set of 1– Beginner – technique work for 10-12 sets 2) Metcon Warm-up:3 Rounds of:3 Power Snatch3 Overhead Squat20 Double Rest 60s.*progress to metcon weight over the […]

INTERMEDIATE 04/12/2019

Warm-Up. A. Strength3 sets of:Bulgarian Split Squats x 8 reps immediately followed by…Dynamic Jumping Bulgarian Split Squats x 12 reps Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight. B. Conditioning For time:Row 1000 Meters20 Burpees Over Box 40 Thrusters (20/15kg) […]

CROSSFIT 04/12/2019

0. Warmup (00:00-00:15) A. Skill Practice Running Drills B. Conditioning (00:20- 00:50)For time:400 Meter Run (3rounds) 100 DB Renegade Rows (Light) (total reps)800 Meter Run (6rounds or 1big+1small)100 Push-ups (or Box Push-ups)1200 Meter Run (9 rounds or 2 big rounds) 100 Air Squats1,6 km (2 big rounds + 3 small rounds) 100 Abmat Sit-ups*30:00 Time […]

INTERMEDIATE 03/12/2019

0- 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… B. Conditioning […]

CROSSFIT 03/12/2019

0. Warmup A. Strength (00:15-00:40) 1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00 – Use a medium grip – shoulder-width grip – Shoot for 80% of 1RM if Known – Beginners: Only add weight if form permits. 2) DB Rows: 5 x 10. Rest 60s. B. Conditioning […]

INTERMEDIATE 02/12/2019

0. Prep for Wod EMOM 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10Station 3 – Single-Leg Jumps x 5 each leg Then… A.Strength EMOM 16 minutes: Minute 1 – Dumbbell Shoulder Press x 6-8 reps Minute 2 – Banded Pull-Aparts x 20 reps Minute […]

CROSSFIT 02/12/2019

0. warmup 1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00– Beginner: Heavy set of 3 from the Rack. 2) Metcon Warm-up:3 Rounds of:4 Thrusters3 Bar Facing BurpeesRest 60s*progress to Thruster weight over the 3 rounds B. Conditioning (40:00 – 60:00) Benchmark WOD „Jim Beam“For time: 9-15-21 Thrusters (42,5, 30) […]

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 […]