Jahr: 2020

INTERMEDIATE 25/09/2020

A. Strength4 sets of:Barbell Hip Thrusts x 5 reps (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Band-Resisted Face Pulls x 15 reps 4 sets with 5 Reps @ that weight B. ConditioningARMAP 7 min 10 Calories of Assault Bike20 Walking Lunges with KB/DB Farmer’s Carry 2 […]

CROSSFIT 25/09/2020

A. Skill( 20 min) Gymnastic Stamina: On the 2:00 x 5 rds9 Burpees over db/kb30 DU /90 SUMax strict HSPU B. Conditioning AMRAP 20´200 meter Run/250 m Row/200 m Ski16/12 cal Bike/Ski/Row12 C2B Pull ups8 (4/4) Single Arm Db Snatches (30/20kg)

SWEATSHOP 21/09/2020

Wod1: Triple 22k Row 200 DU 2k Run Core Strength: 2 Rds Tabata Wod2: Teams of 2Buy In: 25 sync BP 8 DL@40kg6 Power Clean 7 Snatches21 Pull up 6 DL@50kg5 Power Clean 4 Snatches15 T2B 4 DL@60kg3 Power Clean 2 Snatches9 K2E Buy Out: 25 sync BP

INTERMEDIATE 24/09/2020

warmup : Parallette Shoot-ThroughsGlute Bridges Paloff Side Steps x 4-5 each side Then… A. Strength 4 sets of eachStation 1 – Dumbbell Bench Press x 5-6 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps Station 3 – 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm B. Conditioning Every 4 […]

CROSSFIT 24/09/2020

A. Strength (00:15-00:30) Bench Press work up to heavy set of 8 reps in 6 sets then Alternating OTM x 10 (5 rds) 1. :45 s Row/Bike/Ski (Recovery Pace) 2. 7,5m (1 length) HS walk OR :45s HS Walk Practice B. Conditioning (00:45-00:55) AMRAP 15:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 AbMat Sit-ups

INTERMEDIATE 23/09/2020

A. Strength EMOM 20 minutes (5 sets): Minute 1 – Goblet Squat x 6 reps Minute 2 – V-Ups x 20 reps Minute 3 – ValSlide Leg Curls x 6 reps Minute 4 – Hollow Rock or Hold x 40 seconds B. Conditioning For time: 75 Wall Ball Shots (20/14 lbs) 50 Calories of Assault […]

CROSSFIT 23/09/2020

A. Strength (00:15-00:30) 4 Sets:8 Tempo Romanian Deadlift (5 Second Eccentric) 12 Supinated Grip Ring Row 24 Banded Pull Aparts B. Conditioning (00:35-00:60) AMRAP 5:60 meter Walking Lunge200 Meter Odd object on one side Run (24/16 kg KB or SB or Slamball) Max Calorie Row in Time Remaining Rest 3 Minutes AMRAP 5:30 meter Single […]

INTERMEDIATE 22/09/2020

Warm-Up. 1 Set:Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side A. Skill for 12 min Every 90 sec 1: Shrimp Squats x 5 each leg 2: one arm ring row x […]

CROSSFIT 22/09/2020

0. Warmup (00:05-00:10)A.Skill & Strength 3 sets 3 rds5 Pausing HS Scapular Push ups1 length Bear Crawl5/5 Box pistols 2 min rest 3 sets 5 HS Push ups (kipping if you can do at least 1 strictHSPU)00:20 sec dip support Hold on Rings5/5 Pistols then work up to a heavyish complex in 7 min 1 […]

INTERMEDIATE 21/09/2020

A. StrengthBuild to a Heavy Complex:1 Pausing Front Squat (2 Seconds)1 Front Squat inbetween sets 4 sets of Scap Ringrows 8-10 reps B. ConditioningEMOM 21 min 1: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats (Cindy) 2: 15/10 cal Row3: 20 DB Pushpress

CROSSFIT 21/09/2020

A. Strength (00:15-00:35) Build to a Heavy Complex:1 Pausing Front Squat (2 Seconds)1 Front Squat in 8-10 sets B. Conditioning (00:35-00:60) 10 Rounds For Time:15 Wallballs (20/14)200 Meter Run

INTERMEDIATE 18/09/2020

A. Strength work up to a 5 RM Frontsquat then 4 sets with 5 Reps @ that weight B. ConditioningFor time:Every 4 minutes, for 20 minutes (5 sets) for times:16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)16 Kettlebell Swings16 Alternating Reverse Lunges with Kettlebell Goblet Hold

CROSSFIT 18/09/2020

A. Skill( 20 min) Strict Gymnastics: Part A: From 0:00-4:00 Alternating between both movements: 30 Double unders :15s Handstand Hold Part B: From 4:00-12:00 AMRAP (Not for score!) 7,5 m HS Walk , 2 Pistols 7,5 m HS Walk, 4 Pistols7,5M HS Walk ,6 Pistolsadd 2 Pistols up each Round until 12:00 B. Conditioning3 Rounds: […]

INTERMEDIATE 17/09/2020

warmup build in: wall Slides Turkish Get-Ups Kettlebell Windmill Then… A. Strength3 setsStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @slowdecentStation 2 – Dumbbell Z-Press x 6-8 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning3 […]

CROSSFIT 17/09/2020

A. Strength (00:15-00:30) weighted Pullup work up to a heavy set of 3 superset weighted Ringdips work up to a heavy set of 3 B. Conditioning (00:45-00:55) AMRAP 9: 3 Strict Ring Dips 3 Strict Pull-ups 30 Double Unders 6 Strict Ring Dips 6 Strict Pull-ups 30 Double Unders … [Climb By 3 Reps Each […]

INTERMEDIATE 16/09/2020

Warmup:then Static Hang Bird Dogs Wall Climbs Shuttle Runs B. Conditioning AMRAP 40 minutes of:40/30 Calories of Assault Bike/Row/Ski40 Double-Unders40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)40/30 Calories of Assault Bike/Row/Ski 40 Double-Unders20 Plyo Push-Ups to Plate

CROSSFIT 16/09/2020

A. Strength (00:15-00:30) 6 Sets For Load: 3-Position Squat Clean (high hang, mid hang, floor) Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk B. Conditioning (00:35-00:60) For Time: 100 cal Row / 800 meter run100 cal Bike / 800 meter run100 Double Unders 50 Toes to Bar

INTERMEDIATE 15/09/2020

0. Warmup Warm-Up. Three Sets:20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)10 seconds rest20 seconds of Single-Arm Plank (right)10 seconds rest20 seconds of Hold in Bottom of Squat10 seconds rest20 seconds of Single-Arm Plank (left)10 seconds rest20 seconds of Assault Bike/Row/Ski (build in intensity each set)10 seconds rest B. Conditioning […]

CROSSFIT 15/09/2020

0. Warmup (00:05-00:15)A.Strength6 sets:Deadlift x 2 reps @ 87.5% of 1-RM B. ConditioningAMRAP 15 minutes of:10 Box Jumps (24″/20″ – step down)10 Toes to Bar10 Alternating Reverse Lunges (50/35 lb DBs)

SWEATSHOP 14/09/2020

Wod1: Triple 22k Row 200 DU 2k Run Core Strength: 2 Rds Tabata Wod2: Teams of 2Buy In: 25 sync BP 8 DL@40kg6 Power Clean 7 Snatches 21 Pull up 6 DL@50kg5 Power Clean 4 Snatches15 T2B 4 DL@60kg3 Power Clean 2 Snatches9 K2E Buy Out: 25 sync BP