Monat: Januar 2020

INTERMEDIATE 10/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… Every 90 seconds for 9 minutes (2 sets):Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick (or Medicine Ball Activation) x 60 secondsStation 3 – Alternating Cossack Squats x 14-16 reps Then… A. Strength4 sets of each):Station […]

INTERMEDIATE 09/01/2020

Two or Three Sets: Bear Crawl x 20 yards DB Front Squats x 10 Donkey Kicks x 5-10 (try to find your balance point) Then… B. Conditioning In teams of 2, with only one person working at a time, complete: 100 Russian Kettlebell Swings 400 Meter Run* 75 Barbell Thrusters 400 Meter Run 50 Strict […]

CROSSFIT 09/01/2020

0. Warmup Dynamic WarmupA. SkillWork on Gymnastics Skill in emom style fashion for 10 min definded by coach B. Conditioning (00:30-00:60) For total time:500 Meter Row400 Meter Run200 Single Unders Rest 2:00 500 Meter Row400 Meter Run100 Air Squats Rest 2:00 500 Meter Row400 Meter Run100 Push-ups C. Acessory rest of time ergo / row/bike/ski

INTERMEDIATE 08/01/2020

0. Warmup 3 Rounds with a medicine ball:Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)Turkish Get-Ups x 2 each sideStiff-Leg Deadlifts x 10Ball Slams x 10 Then… A. Conditioning (00:25-00:57) Every 2 minutes, for 32 minutes (4 sets):Station 1 – 400/300 Meters of RowingStation 2 – 20 meter Walking Lunges with KB/DB Farmer’s […]

CROSSFIT 08/01/2020

0. Warmup A. Conditioning (00:20-00:50) 1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10. No rest.https://www.youtube.com/watch?v=aDFTzAsPdOo 1b) DB Hammer Curls: 3 x 10. Rest 60s. 2) Pull-ups: 10 x 3, every 60s.– medium pronated grip– Adv add weight each set– Int: Bodyweight– Beginner – Partner Assisted Pull-ups B. Conditioning „Finisher“150 banded pushdowns – use […]

INTERMEDIATE 07/01/2020

Sample Squatting Warm-Up:– 30 cal Assault Bike– 10 x perfect stretch (5 each side)– 10 x spiderman lunges with hip oscillation (5 each side)– 10 x cat and cow pose (spinal articulation)– 5 x bird dog each side (Opposite knee to the opposite arm, stimulate core and glute activation, and wake up contralateral movement patterns)– […]

CROSSFIT 07/01/2020

0. warmup A. Strength (00:15-00:40) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:40-00:60 4 rounds for time:15 Power Snatch (35, 25)15 Lateral Burpees

SWEATSHOP 06/01/2020

S1: 4 min of Biking (A) aim for 45/35 cal S2: 4min of Ski Erg (aim for 1K) S3: 1 time the stairs with Kb in farmercarry (24/16) rest of time BP broad jumps (B) S4: 4 min of Sledpush (aim for 50meter) S5: 4 min of Biking (A) aim for 45/35 cal S6: 4 […]

CROSSFIT 06/01/2020

A. Prep for WOD B. Conditioningin teams of 3: A: Burn 800 calories on a erg (row/bike/ski) B: performs a KB complex (as AMRAP as long a A is rowing) 4 RKBS3 Goblet Squats2 Kettlebell Push Press (Left Arm)2 Kettlebell Push Press (Right Arm) 1 TGUP (right arm) 1 TGUP (left arm) C: 1 Round […]

FUNDAY 05/01/2020

A. Prep for WOD B. Conditioning (00:30 – 00:55) A. Prep for WOD B. Conditioning (1) 7min AMRAP Chin Over Bar Pull-up Hold max rep Hand Release Push-ups rest 1:30 min (2) 7min AMRAP KB Frontrack Hold (32/24) max cal Row rest 1:30 min (3) 7min AMRAP 2rds Stairrun / 30 cal bike/ski max rep […]

INTERMEDIATE 04/01/2020

A. Strength (00:15-00:35) 3 sets of each Station 1 – Back Squat x 10 reps Station 2 – Tall Box Jumps x 10 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about […]

CROSSFIT 90 04/01/2020

0. Warmup:10 rounds – 50 sec on / 10 sec off:2 BPdirectly into: 1) Bear Crawl (w. wrist warmup) 2) Medball OH Lunges 3) Row 4) 5 Hollow Rock to 1 Candle Stick 5) Valslide Leg Curls **3-4 persons per station A.Strength – todays focus: Technique & Speed/Tempo Work4 sets: 5-10 Tempo Ring Rows (3 […]

INTERMEDIATE 03/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]

CROSSFIT 03/01/2020

0. Warmup A. Strength (00:20- 00:40) Heavy set in complex of: 1 Push Jerk + 1 Split Jerk x 10 sets Rest as needed. – Beginner: Push Press: 5 x 5. Rest 90s. inbetween working sets Ring Rows w. a supinated grip: 4 x 15 B. Conditioning (00:40- 00:55) AMRAP 12: 10 T2B 10 S20H […]