Monat: Januar 2020

INTERMEDIATE 31/01/2020

Warm-Up. A. Skill work on a weakness coach defines EMOM of 12 min for gymnastic weakness B. Conditioning (00:35 – 00:60) 3 sets for max reps of:60 seconds of Wall Ball Shots60 seconds of Kettlebell Swings60 seconds of Dumbbell Box Step-Overs60 seconds of Dumbbell Push Press60 seconds of Rowing (for Calories)Rest 2 minutes

CROSSFIT 31/01/2020

0. Warmup A. Strength (00:25-00:45) AMRAP 20 of: „6-12-25 Protocol for the Triceps Group“ 1a) Close Grip Bench Press x 6. No rest (transition is rest time). 1b) Rollback Triceps Extensions x 12. No rest. 1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00 B. Conditioning (00:50- 00:60) AMRAP 10 of: „6-12-25 Protocol for the […]

INTERMEDIATE 30/01/2020

warmup:2sets of:10 Air Squats10 Ring Rows20 Mountain Climbers A. StrengthE2MO2M, for 6 minutes (3 sets):Dumbbell Walking Lunge x 20 steps Go heavy the final steps should not be performed without struggle. B. ConditioningAMRAP 5 min20 Mountain Climbers10 Air Squats Rest 60 seconds, and then… AMRAP 5 min 5 Dumbbell Man-Makers10 Jumping Lunges Rest 60 seconds, […]

CROSSFIT 30/01/2020

0. Warmup A. STRENGTH (20:00 – 40:00)Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.– Goal – exceed last weeks weight if you’re feeling good. inbetween Seated Dynamic Box Jumps: Accumulate 30 Jumps B. Conditioning (00:45-00:60)For time:10-8-6-4-2Squat Cleans (70, 47,5 kg)5-4-3-2-1legless* Rope Climbs (legless for advanced athletes) / OR * 10-8-6-4-2 Towel […]

ENDURANCE 29/01/2020

Workout 1: AMRAP 15min Team A: max 6 persons100 single unders2 stair run15 burpee box jumps (24/20)15 russian kettlebell swings (32/16)30 cal bike/ski15 russian kettlebell swings (32/16) 15 burpee box jumps2 stair run 100 single unders Workout 2: TC 15minRow 3,5 km (aim for completing 7k in the whole session) Workout 3: TC 15 min […]

INTERMEDIATE 29/01/2020

0. Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… A. Strength 4 sets of: Kettlebell Complex *10 Bulgarian Goat Bag Swings *10 […]

CROSSFIT 29/01/2020

0. Warmup Dynamic Warmup A. Strength (00:15 – 00:30)3 sets of eachStation 1 – Left Philly Dumbbell Shoulder Press x 8-10 reps (Right foot in front – while left hand presses up) Station 2 – Right Philly Dumbbell Shoulder Press x 8-10 reps (Left foot in front – while right hand presses up)Station 2 – […]

INTERMEDIATE 28/01/2020

Warm-Up. Hip Flexor Stretch + Posterior Activation Followed by… 2 Sets:Kettlebell Halos x 6Straddle Pulses x 15.10.5Plank Shoulder Taps x 20-30 Followed by… 4 Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 6OH Hold Kettlebell Alternating Reverse Lunges x 6 Then… AMRAP 30: 500 Meter Row40 Double-Unders100 meter (6L) Farmer’s Carry (32/24 […]

CROSSFIT 28/01/2020

0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 12:Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push PressMinute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring RowsRx+ EMOM 15 […]

INTERMEDIATE 27/01/2020

Warm-Up. A. Skill Gymnastics EMOM EMOM 9: Minute 1: 3 Wallclimbs OR Box HS Hold Minute 2: 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 3 Rope Climbs from Ground OR 5 Towel Pullups B. ConditioningIn teams of 2, complete 5 rounds for time of:Run 400 Meters (partners must stay together)50 […]

CROSSFIT 27/01/2020

0. warmup A. Strength (00:15-00:40) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Goal – exceed last weeks top weight if you’re feeling good. inbetween sets work on Ringhippulls in False Grip slow negative Ring Muscle up Transitions B. Conditioning (00:40-00:60) EMOM 8:ODD Minutes: 10 Deadlifts (102,5, 70)EVEN Minutes: 10 double […]

INTERMEDIATE 25/01/2020

A. Strength3 sets of Frontsquat x 8-10 reps 1 arm Ring Row OR hold x 8-10 reps DB Bench Press x 8-10 reps B. ConditioningAMRAP 8 min 1 Round of „WOD“, 10/8 cal ski/bike/row2 Rounds of „WOD“, 10/8 cal ski/bike/row 3 Rounds of „WOD“,  10/8 cal ski/bike/row * Continue To Add 1 Round Until Time […]

CROSSFIT 90 25/01/2020

A. Warmup B. Strict Gymnastics & Core Work:6 min EMOMs, 2 min rest in between: EMOM 1 – every min:3 Tempo Negative Strict Handstand Push-ups5-7 Strict Toes to Bar EMOM 2 – CORE:Min 1: Copenhagen Plank leftMin 2: Copenhagen Plank right EMOM 3 – every min:1 Gymnastic Complex – no pause between those 4 reps:* […]

INTERMEDIATE 24/01/2020

Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – […]

CROSSFIT 24/01/2020

0. Warmup A. Strength (00:15-00:50) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 – Beginner: Focus on technique for all 10 sets. inbetween sets Seated Dynamic Box Jumps: Accumulate 30 Jumps inbetween sets B. Conditioning (00:40 – 00:60) Every 4:00 x 5 Sets: 15 Hang Power Cleans (60, 42,5) […]

INTERMEDIATE 23/01/2020

Warm-Up. Complete Snatch Warm-Up with a PVC Followed by… 3 sets Station 1 – Close Grip Overhead Squat x 5-7 reps Station 2 – Broad Jumps x 5-7 A. 3 sets of: Snatch-Grip Romanian Deadlift x 8 reps 40 meter Bottom’s Up Kettlebell Carry – 20meter each arm Banded Pull-Aparts x 30 reps B. Conditioning […]

CROSSFIT 23/01/2020

0. Warmup A. Strength (00:15-00:40) 1a) Bench Press: 5 x 5. – Build in weight each set– Goal – beat last weeks final weight if you’re feeling good.1b) 1-Arm KB Rows: 5 x 10 ea– 1 challenging weight for all sets– use the same weight as last week B. Conditioning (00:40 – 00:60) 10 RFT:10 […]

ENDURANCE 22/01/2020

A. Warmup short dynamic warmup B. Conditioning (00:10-01:30) 2 Lines with 10 stations @7min AMRAP with 1 min rest for changeintensity @ 6 from 10 1 Row 2 Bike 3 Burpee Box Step Overs 4 Row 5 Ski 6 1 Stairrun + Burpee Broad Jumps 6 Row 7 Bike 8 50 Singleunders + 2 L […]

INTERMEDIATE 22/01/2020

0. Warmup Run 400 Meters @ easy pace2 sets of:10 Air Squats10 Ring Rows20 Mountain Climbers Then… A. Strength3 sets of:Bulgarian Split Squats x 8 reps each leg 1-Arm KB Rows x 8 reps each arm B. ConditioningAMRAP 10 minutes of:30 Seconds of Wall Ball Shots (Partner A)30 Seconds of Wall Ball Shots (Partner B) […]

CROSSFIT 22/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning (00:20 – 00: 60)With a running clock with a partner:00:00-08:00 10 Alt. DB Snatches (22,5, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 – 20:00Farmer Carry Relay x 30 meter Intervals – AHAP *One athlete completes a full […]