Jahr: 2019

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 […]

CROSSFIT 21/11/2019

A. Strength (00:20- 00:55) 1) Seated Dynamic Box Jumps: 5 x 3, 2) Sumo Deadlift against a band: 3 warmup sets then 6 x 3 @65% of 1RM from 21/10 + band resistance, every 60s. – reset reps – take 3 sets to build to work set then 6 work sets. 3) Forward + Reverse […]

INTERMEDIATE 20/11/2019

Warm-Up.Spend 10 minutes on Pre-Run Warm-Up Drills A. Prep for WOD 2Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20 B. Conditioning (00:40-00:60) 5 rounds for time of:400 Meter Run15 Burpees to Target (touch your pull-up bar)10 Strict Pull-Ups

CROSSFIT 20/11/2019

A. Skill Practice Gymnastics Skill – Week #2Choose 1 Movement to work on 5 minutesThen, EMOM 10:ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutesEVEN Minutes: 10 Hollow Rocks + 20 Doubleunders B. Conditioning (00:20- 00:50) For time: 1,6 km Run (2 big + 2 small) / alternative 2k row /1,7 […]

INTERMEDIATE 19/11/2019

Warm-Up.Hip Opener Drilland OH Mobility A. Skill 3 sets of:Overhead Squat x 5 reps (only barbell, or technical weight)(use a progressively narrower grip for every set)Rest as needed Then… EMOM for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute […]

CROSSFIT 19/11/2019

A. Strength (00:15-00:40) 1a) Half-Kneeling Phily Press: 4 x 10 ea. No rest.https://www.youtube.com/watch?v=f7udx-7ERog 1b) Strict Pull-ups: 4 x 6. Rest 60s. – Rx+ – weighted Pull-ups 2) Warm-up for Metcon x 3 rounds of:– 5 Box Jumps– 5 OHS (ascending weight)– 5 T2B*Scaling for T2B B. Conditioning (00:35-00:60) AMRAP 18:21 Calorie Row15 Box Jumps w. […]

INTERMEDIATE 18/11/2019

0. Prep for Wod (00:05-00-15) Chinup Grip Static Hang x 60 seconds (accumulated, if needed)Perfect Stretch x 10 stepsPullup Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)Bear Crawl x 20 steps forward + 20 steps backward Followed by… Gymnastics Skills Warm-Up Every 30 seconds, for 12 minutes (3 sets) […]