Monat: Februar 2020

INTERMEDIATE 29/02/2020

A. Strength4sets Station 1 – Landmine Press x 8-10 reps (left)Station 2 – Landmine Press x 8-10 reps (right) Station 3 – Farmer’s Carry x 100 MetersStation 4 – L-Sit x 45-60 seconds(accumulate time with 10s on, 5-10s off) B. CondiAMRAP 12 minutes of:3 Strict Handstand Push-Ups or Strict DB Presses3 Strict Pull-Ups6 Strict Handstand […]

INTERMEDIATE 28/02/2020

Warmup Coach to use following excercises in warmup: Squat progressions for Cossack Squats B. ConditioningEvery 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row /or 20 calories on bike /ski 12 Strict Pull-Ups 20/15 Calories of Assault Bike 20 Alternating Cossack Squats with Kettlebell Goblet Hold 400 Meter Run

CROSSFIT 28/02/2020

A) STRENGTH (15:00 – 30:00)Strict Pull-ups: EMOM as long as possibleMinute 1: 1 RepMinute 2: 2 RepsMinute 3: 3 RepsAnd so on…– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume. B) CONDITIONING (40:00 – 60:00)AMRAP 17:20 Alt. DB Snatches (22,5, 35) (total […]

INTERMEDIATE 27/02/2020

Warmup Coach to use following excercises in warmup: Banded Palloff Hold (standing, squatting, kneeling – mix it up!) Banded Lateral Monster Walk Banded Squats Side Plank Hold Russian Step-Ups Then… A. Strength 3 sets of: Bulgarian Split Squat x 8-10 reps each Single-Arm Trap 3 Raises x 8-10 reps https://www.youtube.com/watch?v=T72i9dwF1PI B. Conditioning 15-12-9Dumbbell Thrusters Burpees

CROSSFIT 27/02/2020

0. Warmup A) STRENGTH (20:00 – 50:00)1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.– Goal: Sit back on the box, keep back tight, and explode on each rep.– Parallel box – 30-40cm– Wide Stance2) Sumo RDL : 3 x 8. Rest 90s.– challenging weight for all 3 work sets B. Conditioning […]

ENDURANCE 26/02/2020

2 rounds of A, B, C A. 12 min Endurance Intervalendurance pace: Row for 1000 intervals @28 RPMinbetween 1 round stair run rest 1 min B. 13 min @ 80% intensity21 cal Bike/Ski21 T2B100 DU15 cal Bike/Ski15 T2B75 DU9 cal Bike/Ski9 T2B50 DU rest of timeBurpee Broad Jumps rest 1 min C. 13 min AMRAP […]

INTERMEDIATE 26/02/2020

Warm-Up. Coach to build in Parallette Shoot-ThroughsGlute BridgesPaloff Side Steps Then… A. Strength 3 sets Alternating Dumbbell Bench Press x 6 reps each arm Landmine Row x 6 reps each arm Hollow Rocks or Hold x 60 seconds B. Conditioning2 rounds for time of:25 Calories of Rowing20 Single-Arm Dumbbell Push Press* (10 per side)15 Toes […]

CROSSFIT 26/02/2020

0. Warmup A. Strength (20:00 – 40:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. B) CONDITIONING (00:25 – 00:55) For time:2k Row / 70 cal bike /ski25 […]

Gymnastics & Mobility 25/02/2020

0. Warmup Bearcrawl Partnergame A. Mobility Hipmobilty external/internal rotationsHipmobility 90/90 raises with tb handslockReflex TB Game B. Strength. 1) 3 x 5-4-3 (10s). No rest. – Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up – Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps […]

INTERMEDIATE 25/02/2020

0. WarmupCoach to define a warmup with skillBanded Good Mornings Bird Dogs Wall Climbs A. Strength3 sets of:Barbell Hip Thrusts x 8-10 reps Push-Ups x 10-15 reps Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps Side Plank x 45 seconds each B. Conditioning AMRAP 2 min 10 Kettlebell Swings10 Kettlebell Push Press (5 each arm) rest […]

CROSSFIT 25/02/2020

0. warmup A. Strength (20:00 – 55:00) 1) Push Jerk: 9 x 2. Rest 60s-90s – these should be explosive AF – People can add weight if techique is on point – Experienced folks – 70% for all sets. 2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s. – […]

INTERMEDIATE 24/02/2020

Warm-Up. Coach to build a warmup with following excercises Med-Ball Squats Med-Ball Rotational Throws x 10 reps (left)Med-Ball DeadliftsMed-Ball Alternating Step-Ups Then A. Strength3 SetsStation 1 – Romanian Deadlift x 8-10 reps Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each legStation 3 – Banded Palloff Hold x 45 seconds each sideStation 4 […]

CROSSFIT 24/02/2020

0. warmup A. Strength (15:00 – 35:00)Barbell Glute Bridges / Hip thrust: 4 x 10. Rest 60s.– Goal: 4 challenging sets you should feel in their glutes B. Conditioning (35:00 – 55:00)3 Rounds:9 Front Squats (42,5/30)7 Toes to Bar5 Lateral Barbell Burpees 30/21 Calorie Row/Ski/Bike 3 Rounds:9 Front Squats (42,5/30)7 Toes to Bar5 Lateral Barbell […]

INTERMEDIATE 22/02/2020

Warmup: Band Pull-Aparts x 15Bear Crawl Tabata Warm-Up x 3 Sets:Straddle PulsesPlank WalksJumping SquatsPlank Shoulder Taps Ringspecific Warmup with partner: for 40/20 secA: Ring RotationsB: Pushups A: Ring Support Holds (in finishing position) B: Chestpump walks (pecstic) A: Ring Dip Hold (low position hold)B: Scap Pushups B. Conditioning AMRAP 30 minutes of:20/15 Calories of Assault […]

CROSSFIT 90 22/02/2020

0. Warmup:KB Complex:10 Goblet Squats10 Good Morningsthen, everything first with the left arm:10 KB Swings10 KB Rows 10  KB (Push) Pressesthen everything with right armA. Gymnastic & Core Work – each for 8 min:EMOM 1:Min 1: 3-5 Strict Ring Muscle ups / Ring Pull-upsMin 2: 40 sec 5 Ring Body Saws, 5 Knee to elbow per side,… EMOM 2:Min 1: […]

ENDURANCE 19/02/2020

Teams of 2 (A and B) alternating between EMOM and ErgoFirst round for 28 min each station for 12 min A: 12 min EMOM10 wallballs + 6 burpees2 min rest B: 12 min AMRAP Ergometer (row/ski/bike) 2 min restchange Second round for 28 min A:12 min EMOM12 goblet squats + 8 push ups2min rest B: […]

Gymnastics & Mobility 18/02/2020

3 sets of: A) Single-Arm Ring Row x 5 reps each arm Reverse-Grip Push-Ups x 10 reps 30 Second Active Hang from Pull-Up Bar A. Strength 3 sets of 10 Crosspullsinbetween tennisball play OR Dragon Squat variations 10 Archer rowsinbetween tennisball play OR Dragon Squat variations 10 Knee Tuck Ring Rowsinbetween tennisball play OR Dragon […]

INTERMEDIATE 21/02/2020

Warmup Coach to use following excercises in warmup: Banded Hamstring MobilityJefferson Curls x 5-10 reps Med-Ball Squats Med-Ball Rotational Throws Med-Ball Deadlifts Med-Ball Alternating Step-Ups A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Russian Kettlebell Swings x 25 repsStation 2 – Ab-Wheel Rollouts x 10 reps Station 3 – Side […]

CROSSFIT 21/02/2020

A) STRENGTH (15:00 – 30:00)Strict Chin-ups: 4 x submax. Rest 90s. – These are done BW or Partner Assisted Chin-ups – Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved. B) CONDITIONING (35 :00 – 60:00)2 Rounds: 20 Push Presses (52,5/35) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie […]

INTERMEDIATE 20/02/2020

Warmup Coach to use following excercises in warmup: Straddle PulsesPlank WalksJumping SquatsPlank Shoulder Taps A. Condi 1 AMRAP 15 minutes of:500 Meter Row20 Single-Arm Kettlebell Presses (10 each arm) Rest 3 minutes B. Condi 2AMRAP 15 minutes of:400 Meter Run30 Push-Ups20 Wall Ball Shots