Monat: Januar 2020

INTERMEDIATE 21/01/2020

Four Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 5Bottom’s Up Kettlebell Carry x 20/20meter each arm Then… A. Strength3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Banded Face Pulls x 12-15 reps Strict Toes to Bar x 6-8 reps B. Conditioning5 rounds for time of:10 […]

CROSSFIT 21/01/2020

0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 15:Minute 1: 10 Strict HSPU OR 10 Kipping Handstand Push-up OR 10 DB Push Press – neutral gripMinute 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 […]

INTERMEDIATE 20/01/2020

Warm-Up. for a perfect hinge & pullup A. Strength 3sets Station 1 – Barbell Hip Thrusts x 8-10 reps Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps Station 3 – Farmer’s Carry x 100 Meters (go heavy – 3 rounds in gym) Station 4 – Prone weighted Plank x 60 seconds B. ConditioningAMRAP […]

CROSSFIT 20/01/2020

0. warmup A. Strength (00:15-00:45) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Beginner: 5 x 5, only adding weight if form permits. inbetween sets 10 perfect RDLs with a KB (no squat pattern only hamstring action) B. Conditioning (00:45-00:60) AMRAP 6 min DB KB Swing x 10 RepsDB KB Snatch […]

INTERMEDIATE 18/01/2020

0. Warmup KB Complex: 10 Goblet Squats 5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links 10 presses (strict -> push press) rechts / links 10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl A. Gymnastic Skill Strength: Shoulder / Core Strength: 1) Ring Rows im […]

CROSSFIT 90 18/01/2020

Warmup: for 10 minKB Complex:10 Goblet Squats5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links10 presses (strict -> push press) rechts / links10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl LONG TIME NO SEE: ODD OBJECT STRENGTH & CONDITIONING each station for 12 min amrap […]

ENDURANCE 15/01/2020

0. Warmup max 5 min A. Conditioning (intensity scale 6 from 10) A. 25 minutes of constant grinding (equipment 4 Echobikes)in teams of 2 complete AMRAP calories on an Echo Bike 50 cal hands & feet / plank variation 50 cal hands only / plank variation 50 cal feet only / plank variation 50 cal […]

INTERMEDIATE 17/01/2020

Warmup work on animal flow movements Then… B. Conditioning AMRAP 24min 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Goblet Squats 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does […]

CROSSFIT 17/01/2020

0. Warmup A. Strength (00:20- 00:40) 1a) Bench Press: 5 x 5. Rest 45s. – Build in weight each set 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – 1 challenging weight for all sets inbetween rows Ring Dips: 5 x 10.- add weight if needed. B. Conditioning (00:40- 00:55) 4 Rounds of: […]

INTERMEDIATE 16/01/2020

2 or 3 Sets:Warm-Up. Banded Lat Stretch x 60 seconds each sideBanded Hip Flexor Stretch x 60 seconds each side Followed by… 2 Sets:Banded Good Mornings x 20 repsReverse Snow Angels x 10 reps A. Strength3 setsStation 1 – Sandbag or Kettlebell Front Squats x 10 reps Station 2 – Single-Arm Dumbbell Row x 6-8 […]

CROSSFIT 16/01/2020

0. Warmup A. Strength (00:15-00:50) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00– Goal: Beat last weeks weight if you’re feeling good. then 2) Power Clean + Front Squat + Jerk: 5sets x 1 + 3 + 1 @75% of Jerkinbetween Standing Box Jumps Accumulate 20 jumps to a challenge a […]

INTERMEDIATE 15/01/2020

0. Warmup A. Strength3 sets of:Barbell Z-Press x 8 reps @ 2011 Weighted Strict Pull-Up x 8 reps (if possible weighted) Reverse Dumbbell Flies x 10-12 reps Ab-Wheel Rollout x 8-10 reps B. Conditioning For time:25/18 Calories of Assault Bike50 Dumbbell Push Presses50 Dumbbell Push-Ups50 Dumbbell Push Presses25/18 Calories of Assault Bike

CROSSFIT 15/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning 2k Row (or 1,6km run) 21 T2B 100 Double Unders 1k Meter Row (or 800 Meter Run) 15 T2B 75 Double Unders 500 Meter Row (or 400 Meter Run) 9 T2B 50 Double Unders C. Acessory rest of time ergo / row/bike/ski

INTERMEDIATE 14/01/2020

4 Sets (alternate sides to complete 2 sets on each side):Kettlebell Windmill x 5Waiter Carry x 40 meterSingle-Arm Kettlebell Deadlift x 5one sided Farmer Carry x 40 meterSingle-Leg Kettlebell Deadlift x 5 Then… A. Strength (4sets) Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station […]

CROSSFIT 14/01/2020

0. warmup A. Strength (00:15-00:40) 1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.– neutral grip1b) Strict Chin-up: 4 x 6. Rest 45s.– Rx+ – weighted– L3: – BW– L2: Partner Assisted Pull-ups– L1: Ring Rows x 10-15 each set. B. Conditioning (00:40-00:60) EMOM 16:Minute 1: 15 Push Press […]

INTERMEDIATE 13/01/2020

Warm-Up. Pre-Run Warm-Up Drills Followed by… A. Skill Spend 10 minutes working on… Muscle-Up Transition Drills Then… B. Conditioning Every 6 minutes, for 30 minutes (5 sets) for times:400 Meter Run20 Plate Ground to Overhead10 Burpees to Bumper Plate

CROSSFIT 13/01/2020

0. warmup A. Strength (00:15-00:45) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:38-00:60) A: for time 100 Russian KBS (32/24) EMOM 6 Burpees 2 min rest B:for time 100 T2B EMOM 2 Wallclimbs / OR 6 meter HS Walk

INTERMEDIATE 11/01/2020

A. Strength Station 1 – 8 – 10 Frontsquats (slow decent, explosive getup) Station 2 – Chinup Grip Hold x ALAP (straight body, shoulder wide grip, as high as possible) Station 3 – Palof Side Hold Lunges x 30 seconds each side B. Conditioning 20min AMRAPin teams of 2: A: CINDY as long B completes […]

ENDURANCE 08/01/2020

3 X A then B then C in total 90 min work A. 10 min Endurance Interval2k Row @mid intensity (row @80% of your 100% 500 meter) 2min rest B. 8 min @ 80% intensity21 cal Bike21 T2B100 DU15 cal Bike 15 T2B75 DU 9 cal Bike9 T2B rest of time Burpee Broad Jumps C. […]

CROSSFIT 10/01/2020

0. Warmup A. Strength (00:20- 00:40) 1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2: 2) Sumo Stance RDLs: 4 x 8. Rest 90s.inbetween working sets Ring Rows w. a supinated grip: 4 x 15 B. Conditioning (00:40- 00:55) With a partner, not for time: 300 Meter Front Rack Carry (24, […]