Monat: März 2020

CROSSFIT 12/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) 6 sets of Deadlift3 – 3 – 2 – 2 -2-1 Rest between 90 seconds to 120 sec between setslast 1 @ around 85% of your 1 RM inbetween sets:AMRAP pushup variations use 4 different pushupvariationsdiamond, russian, B. Conditioning (00:45-00:55)AMRAP 18:10 Russian Kettlebell Swings (32/24)10 AbMat Sit-ups10 x […]

ENDURANCE 11/03/2020

Keep your pulse below Basic Endurance 1 / (Grundlagenausdauer 1)HRmax @65%-75% 4 X 18 min workouts for 18 min every 2min on 2minutes 1st – Row 2nd – Weighted Russian Box steps3rd – DB snatches  2 min rest for next station for 18 min every 2min on 2minutes  1st – Run 1 round to Burpee Broad Jumps […]

INTERMEDIATE 11/03/2020

A. Strength 4 sets of:Russian Step-Ups x 10 reps each leg Side Plank x 45 seconds each side 100-Meter Suitcase Carry + Waiter’s Carry (5rounds in gym) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B. Conditioning3 rounds for time […]

CROSSFIT 11/03/2020

0. Warmup A. Strength (10:00 – 20:00)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. then build in 5 Sets (10 Minutes Total)::30 Seconds strict HSPU / or […]

Gymnastics & Mobility 10/03/2020

warmup ankles and wrists 2 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 to Scapular Pullups for 30 seconds […]

INTERMEDIATE 10/03/2020

A. Strength 4 sets: Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning For max reps: 4 Minutes of Dumbbell Burpee […]

CROSSFIT 10/03/2020

0. warmup A. Strength (00:15-00:35) 1a) Single Arm DB Bench Press – neutral grip: 3 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows – neutral grip: 3 x 8-10 ea. Rest 30s1c) 3 x 6-8 Muscle Snatch (building weight in 3 sets) B. Conditioning Every 3:00 x 6 Rounds:15/12 Calorie Assault Bike / Row […]

INTERMEDIATE 09/03/2020

A. Strength 5 sets for max reps of:45 seconds of L-Seated Dumbbell Presses45 sec rest 45 seconds of Jump Rope PracticeRest 45 seconds B. Conditioning (00:30-00:55)AMRAP 15:10 Left-Arm Dumbbell Push Presses10 Right-Arm Dumbbell Push Presses15 Dumbbell Goblet Squats20 V-Ups C. Acessory Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

CROSSFIT 09/03/2020

0. warmup A. Strength (15:00 – 35:00) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90% of 1RM. 2) DB RDL: 4 x 15 reps B. Conditioning (40:00 – 60:00) 21-15-9:Double Dumbell Power Cleans (22,5/35pds)Box Jump Overs (24″/20″)Double Dumbbell Front Squats (22,5/35pds)Toes […]

INTERMEDIATE 07/03/2020

A. Strengthwork 5 minutes on TGUP KB Flow for 10 minutes increase weight if good technique 10 KBSwings5 left armswings5 left armcleans5 left arm clean&jerks5 left arm reverse lungees5 left arm rows inbetween 5 Burpees 10 KBSwings5 right swings5 right armcleans5 right arm clean&jerks5 right arm reverse lungees5 right arm rows B. ConditioningEvery 2 minutes, […]

Crossfit 90 07/03/2020

0. Warmup1 Länge Bear Crawl with tennis ball on back -> if ball drops do 10 pushups10 Single KB Goblet Squats10 Single KB Good Mornings10 Single KB Presses (per side)10 Single KB Clean & Jerk (per Side)repeat for 10 min Mobility: Wrist Routine A. Strength Complex:take 10 min finding your weight for the following complex […]

ENDURANCE 04/03/2020

PART A: Workout 1: AMRAP 10min Team A: max 6 persons100 single unders2 stair run15 burpee box jumps (24/20)15 russian kettlebell swings (32/16)30 cal bike/ski15 russian kettlebell swings (32/16) 15 burpee box jumps2 stair run 100 single unders 1 min rest Workout 2: TC 10minRow for calories (aim for 150 cal) 1min rest Workout 3: […]

Gymnastics & Mobility 03/03/2020

0. Warmup Bear Crawl / Downward Dog WalkTB DroptestWheelbarow with obstaclesT2B Musicgame for 90 sec each A. Skill & StrengthHandstandEMOM for 12 min A: Handstand ShruggsB: Inverted Rows w/a BarbellC: TB Hand Dribbling 2 min rest A: Handstand Shoulder TouchesB: arched Ring Rows C: deficit Pushups from Plate 2 min rest A: Handstand BendsB: one […]

INTERMEDIATE 06/03/2020

A. Prep for WOD B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 50 Situp Variation by Coach 30 Kettlebell Swings 12 Strict Pull-Ups C. Acessory Zottaman Curls: 3 x 10. Rest 60s.(https://www.youtube.com/watch?v=wrjEdVZrkhk)

CROSSFIT 06/03/2020

A) STRENGTH (15:00 – 30:00)Floor Press: work up to a heavy set of 3 reps in 5setsinbetween sets 4 sets all out arched ringrows B) CONDITIONING (30:00 – 60:00)5 Rounds: AMRAP 4: 21/15 Calorie Bike/Row/SkiBurpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs Rest 2 Minutes Between Rounds cones 10 meters apart for the shuttle […]

INTERMEDIATE 05/03/2020

A. Strength3 sets of: Station 1 – Left Leg Bulgarian Split Squat x 8 reps Station 2 – Right Leg Bulgarian Split Squat x 8 reps Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels @wall x 10 reps B. ConditioningEvery 3 minutes, for 15 minutes (5 sets) […]

CROSSFIT 05/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) ADV: athletes who have a good OH Squat form Overhead Squat work up to a heavy Set of 3reps BEG: athletes who have lacking OH ROMBack Squat work up to a heavy Set of 3reps B. Conditioning (00:45-00:55) AMRAP 10:15 Overhead Squats (42,5/30)12 Sumo Deadlift High Pulls (42,5/30)9 […]

INTERMEDIATE 04/03/2020

A. Strength EMOM for 16 minutes (4 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Double KB Iso Row x 8/8 reps Station 3 – Hollow Hold/Rock x 45 seconds Station 4 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning For time: 40/30 Calories of Assault Bike […]

CROSSFIT 04/03/2020

0. Warmup A. Strength (10:00 – 20:00)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. then build in 5 Sets (10 Minutes Total)::30 Seconds Ring Body Saw :30 […]

INTERMEDIATE 03/03/2020

A. PrepPrep for WOD B. ConditioningFor time:50 Russian Kettlebell Swings40 Walking Lunges with Farmer’s Carry30 Burpees20 Dumbbell or Kettlebell Thrusters10 *Weighted Strict Pull-Ups20 Dumbbell or Kettlebell Thrusters30 Burpees40 Walking Lunges with Farmer’s Carry50 R Kettlebell Swings C. AcessoryBanded OH Triceps Extensions: 4 x 25. Rest 60s.