Monat: Februar 2020

CROSSFIT 20/02/2020

0. Warmup A) STRENGTH (20:00 – 40:00)1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00 – Goal: Exceed loading from last week by 5-10#s if you’re feeling good. B. Conditioning (00:50-00:60) „Grace“ For time: 30 Power Clean + S2OH (60, 42,5)

INTERMEDIATE 19/02/2020

Warm-Up. Coach to build in Banded Palloff Hold (standing, squatting, kneeling – mix it up!)Banded Lateral Monster WalkBanded SquatsSide Plank HoldRussian Step-Ups A. Strength3 sets of:Supinated-Grip Bent-Over Barbell Row x 6-8 reps Band Pull-Aparts x 30 reps Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg) Rest 2 minutes B. ConditioningAMRAP 15 minutes of:10 […]

CROSSFIT 19/02/2020

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) AMRAP 25 with a partner:1k Row30 Pull-ups30 Overhead […]

INTERMEDIATE 18/02/2020

Warmup: Pecactivation Coach to define a warmup with skillSingle Arm KB Clean + Single Arm KB Push Press Then… A. Strength EMOM 20 minutes (5 sets) of: Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses Minute 2 – 15 Banded Overhead Triceps Extensions Minute 3 – 45 seconds of Reverse Snow Angels […]

CROSSFIT 18/02/2020

0. warmup A. Strength (20:00 – 40:00)1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. – slightly heavier than last week 1b) Inverted Rows: 4 x 10-15. Rest 60s. – same as last week B. Conditioning (40:00 – 60:00)5 RFT: 15 DB Push Press (50, 35) 15 Box Jumps w. step down […]

INTERMEDIATE 17/02/2020

Warm-Up. Then…A. Stregnth & Skill Coach to define a fun strength set with following exercises: Straight-Leg Sit-Ups (arms locked out in overhead position) Turkish Get-Ups Stiff-Leg Deadlifts Ball Slams B. Conditioning Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 Deadlifts (choose between single kettlebell, double kettlebells or barbell) 15/10 […]

CROSSFIT 17/02/2020

0. warmup A. Strength (20:00 – 40:00)Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00 – Goal: build to 85% of 1RM (without a band) – have a plan in terms of how to progress. Don’t sacrifice form for weight – Elevate plates 10to 20cm off the floor if unable to […]

INTERMEDIATE 15/02/2020

Warm-Up.A. Skill Gymnastics Skill Choose 1 Handstand Movement to work on 5 minutes –Then,EMOM 10:ODD Minutes: 30s of Skill Work (Handstand on individual basis) EVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:30-00:60) In teams of two, partners will alternate complete rounds, AMRAP 30 minutes of:12 Calories of Rowing12 Kettlebell Swings12 Goblet Squats12 […]

CROSSFIT 90 15/02/2020

Warmup:1 Länge Duck Walk / next rounds: Bear Crawl, Table Walk5x KB Halos (each direction)5x KB Push Press (per Side)5x Single Leg DL (per side)10x Goblet Squats then: Wrist / Ankle Mobility Strength 4-5 sets: (20 min) 1) Supinated-Grip Babell Row x 6-8 reps  Rest 30 sec2) 5-10 Strict T2BRest 60 sec3)  8-10 Zercher Squats (from Rack) Rest […]

ENDURANCE 12/02/2020

The Ergo Grindin teams of 2 (partner A and partner B) for 80 minutes A: Ergo (ski, row, bike) 30/25 cal B: as long as A is on ergo for calories perform AMRAP following 10x 8min AMRAPs with a 1 min rest inbetween: AMRAP 1: -15 russian kb swings-10 no push up burpee (get downs) […]

Gymnastics & Mobility 11/02/2020

warmup ankles and wrists 3 sets of: A) Single-Arm Ring Row x 5 reps each arm (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Reverse-Grip Push-Ups x 10 reps 30 Second Supinated-Grip Hang from Pull-Up Bar B) 2 sets Shrimpsquats / 1:30 […]

INTERMEDIATE 14/02/2020

Warmup Then… A. Strength 3 sets of: Deadlift x 6-8 reps Dumbbell Bench Press x 8-10 reps Dumbbell Alternating Reverse Lunges x 10 reps each legPlank from Elbows x 45 seconds B. 4 sets of: Against a 2-minute running clock, complete as many rounds and reps as possilbe of: 5 Burpees over Box 10 Kettlebell […]

CROSSFIT 14/02/2020

A) STRENGTH (15:00 – 30:00)Bench Press: Build to a 3RM in 8 sets. Rest 2:00 B) CONDITIONING (35 :00 – 60:00)Tabata:1: Strict Pull-ups2: Assault Bike Calories3: hand releas Push-ups4: Row Calories5: Db Thrusters Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off, stay on 1 station for the 8 rounds and then change to […]

INTERMEDIATE 13/02/2020

2sets of:Single-Arm Ring Row x 5 reps each arm (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Reverse-Grip Push-Ups x 10 reps Band Pull-Throughs x 10 reps (focus on maximal contraction of the glutes and full extension of the hips while keeping […]

CROSSFIT 13/02/2020

0. Warmup A) STRENGTH (20:00 – 40:00) 1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM. – Goal: build to 85-90% of current 1RM in known 2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00 – Goal: Build to 80% of 1RM Front […]

INTERMEDIATE 12/02/2020

0. Warmup Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… 2 sets of: Assault Bike x 30 seconds Frontsquats x 1 rep in 30 seonds with perfect technique Then… A. Strength E2MOM for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 (slow decent […]

CROSSFIT 12/02/2020

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 (40:00 – 60:00) AMRAP 20 w. a partner:50 Bar Facing Burpees100 […]

INTERMEDIATE 11/02/2020

2 Sets (one set w/ each side) x 5 reps of each movement:Kettlebell HalosKettlebell WindmillsBottom’s Up Kettlebell WalkBottom’s Up Kettlebell PressBottom’s Up Kettlebell Waiter WalkGoblet Squats Then… A. Strength4setsStation 1 – Snatch-Grip Romanian Deadlift x 6 reps Station 2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping […]

CROSSFIT 11/02/2020

0. warmup A. Strength (20:00 – 40:00)1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. 1b) Inverted Rows: 4 x 10-15. Rest 60s. – Goal: Superset – all sets should be challenging. B. Conditioning (40:00 – 60:00)4 Rounds of: 15 T2B 15 Calorie Row 15 Double KB Clean + S2OH – athlete […]

INTERMEDIATE 10/02/2020

Warm-Up. 4 sets of:30 Seconds of V-Ups10 Seconds of Rest30 Seconds of Cossack Squats10 Seconds of Rest30 Seconds of Plank Walks10 Seconds of Rest30 seconds of Scapular Pull-Ups10 Seconds of Rest30 Seconds of Jumping Squats10 Seconds of Rest Then… AMRAP 30 minutes of:400 Meter Runimmediately followed by…3 rounds of:15 Wall Ball Shots (20/14 lbs)10 Push-Ups5 […]