Monat: Februar 2020

CROSSFIT 10/02/2020

0. warmup A. Strength (25:00 – 45:00)Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress B. Conditioning (45:00 – 55:00)3 RFT:15 Power Cleans (42,5, 30)15 Thrusters (42,5, 30)– Goal: Hard effort – resting […]

FUNDAY 09/02/2020

A. Prep for WOD B. ConditioningBuy-In: in teams of 2 A: 60/45 Calorie Assault BIke B: 50 DU change after 50 DU 5 Rounds: alone10 Alternating Dumbbell Power Snatches10 Single Dumbbell Box Step-ups60 meter Single Dumbbell Famers Carry Cash-Out: in teams of 2 A: 60/45 Calorie Assault BIke B: 50 DU change after 50 DU […]

CROSSFIT 90 08/02/2020

0. Warmup & Mobility – 20 min3 Turkish Getups per Side:20 DB Kettlebell Split Stance Iso Hold (Left)10 DB KB Squats:20 DB Kettlebell Split Stance Iso Hold (Right):20 Supinated Grip Dead Hang then.. Mobility and Glute/Core Activation (Medball) A. Strength – 25 minEvery 2 minutes, for 16 minutes (8 sets) of:Tempo Back Squat x 3 […]

INTERMEDIATE 08/02/2020

Warm-Up.Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs Then… In teams of two, AMRAP 15 minutes of:400 Meter Run (3rds together)30 Kettlebell Swings (32/24 […]

INTERMEDIATE 07/02/2020

Every 90 seconds for 9 minutes (2 sets):Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick Squats (or Medicine Ball Activation) x 60 secondsStation 3 – Single-Arm Kettlebell Thrusters x 10 per side Then… A. Strength (00:20-00:39)3 sets of:standing Landmine Press x 8-10 reps @ 2111 (Left Arm) standing Landmine […]

CROSSFIT 07/02/2020

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.– Goal: Perform one skill that allows you to focus on improving position/technique. B. Conditioning (40:00 – 60:00) For total rounds: Row 1kThen until 7:00 Max Rounds of:40 meter […]

INTERMEDIATE 06/02/2020

3 sets of:Deadbug with Med Ball x 20 reps Copenhagen Hip Adduction x 15 reps Ab Wheel Rollouts x 8-10 reps A. StrengthThree sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1Rest 60 secondsSide Plank x 45 seconds each sideRest 60 seconds B. Conditioning3 rounds for time:500 Meter […]

CROSSFIT 06/02/2020

0. Warmup 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction A. Strength (20:00 – 40:00) Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00 – use a parallel box – Goal: Build to a heavy set […]

INTERMEDIATE 05/02/2020

A. SkillTake 10  minutes to work on handstand and pistol drills or progressions. B. Conditioning Air Squats x 15Bear Crawl x 20 steps forwardBear Crawl x 20 steps backwardAir Squats x 15 then AMRAP 35 minutes of:400 Meter Run30/20 Cal Bike or Rowing20 Front-Racked Kettlebell Walking Lunges10 Strict Hanging Leg Raises

CROSSFIT 05/02/2020

A. Strength (20:00 – 40:00)Floor Press: Build to a 2RM in 9 sets. Rest 2:00– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight. inbetween sets: for 1 Min Hollow Arch Ringrows (keep shoulders in full retraction) B. Coniditoning (40:00 – 60:00)4 Rounds, […]

ENDURANCE 05/02/2020

A. Warmup B. Conditioning PART A 6 athletes: AMRAP 20min 50/40 Cal Row25 Burpees over the Rower40/30 Cal Row20 Burpees over the Rower30/20 Cal Row15 Burpees over the Rower20/10 Cal Row10 Burpees over the Rower rest 2 min PART B 6 athletes:20min 4 bikes & ski 5 station = 6 athletes complete 300 calories in […]

INTERMEDIATE 04/02/2020

0. Warmup2 sets of:Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 reps Then… A. Strength3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 50 meter Bottom’s Up Kettlebell Carry – 25meter each arm Bulgarian Goat Bag Swings x […]

CROSSFIT 04/02/2020

0. warmup A. Strength (20:00 – 40:00)Strict Chin ups: 5 x 5-6. Rest 90s-2:00– BW or add weight– Partner assisted– Goal: 5 challenging sets of 5-6 reps. B. Conditioning (40:00 – 60:00)For time:21-15-9Push Press (60, 42,5)100-75-50Double Unders*2 legless Rope Climb after each round /OR 6 Towel Pullups– Goal: Slower/consistent effort – avoid excessive local fatigue. […]

SWEATSHOP 03/02/2020

A. ConditioningS1: 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 min […]

INTERMEDIATE 03/02/2020

A. Strength 2 sets of:Bulgarian Split Squats x 8 reps immediately followed by…Dynamic Bulgarian Split Squats x 12 reps Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts Ab Wheel Rollouts x 8-10 reps B. Conditioning TEST A: For time:Row 1000 Meters 3 […]

CROSSFIT 03/02/2020

0. warmup A. Strength (20:00 – 40:00)Squat Clean: Build to a 1RM in 10 sets. Rest 2:00– Sets should look like – 3-3-2-2-1-1-1-1..– Goal: +2,5kg PR B. Conditioning (45:00 – 55:00) AMRAP 8:12 Bar Facing Burpees6 Squat Cleans (80, 55)– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles. E) […]