Monat: Juni 2020

ENDURANCE 01/07/2020

A. Warmup Squat Mobility work through movements B. ConditioningPART A 6 athletes:AMRAP 20min50/40 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 […]

INTERMEDIATE 03/07/2020

Warmup EMOM 6 minutes (3 sets):Even – 3-5 Perfect Parallette Shoot-ThroughsOdd – Banded Romanian Deadlifts x 20-30 EMOM 6minutes (3 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)Odd – 3 single-leg jumps (box or broad) per leg(Complete all three on one leg before […]

CROSSFIT 03/07/2020

0. warmupwork on squat mobility A. StrengthEMOM for 8 min: 2 Pausing Frontsquats (2sec in bottom) B. Conditioning 5 Rounds For Time:10 Front Squats (70/50)20/15 Calorie Row

INTERMEDIATE 02/07/2020

A. Warmup Skilldevelopment 10 Strict Press + 10 Front Squats + 30-second Front Rack Carry Rest 15 seconds 5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry Rest 15 seconds 5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed) A. StrengthEMOM […]

CROSSFIT 02/07/2020

A. Strength On the 2:00 x 5 Sets: 1 Hang Power Clean 1 Push Jerk 1 Hang Squat Clean 1 Split Jerk Set 1: 67% of 1RM Clean & Jerk Set 2: 72% of 1RM Clean & Jerk Sets 3-5: 77% of 1RM Clean & Jerk B. Conditioning (00:35-00:58) 5 Rounds:Max Unbroken Strict Presses (42,5/30)Max […]

INTERMEDIATE 01/07/2020

Warm-Up.Perfect Hip Hinge A. Strength Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Barbell Hip Thrust x 6 reps Station 2 – Band Pull-Aparts x 30 reps Station 3 – L-Sit x 60 seconds (accumulated time) B. Conditioning For time:36 Kettlebell Swings36 Push-Ups24 Kettlebell Swings24 Push-Ups12 Kettlebell Swings12 Push-Ups

CROSSFIT 01/07/2020

A. Strength (00:15-00-40) On the 2:00 x 5 Rounds: Round 1: 2-4(Ring )Muscle-ups/strict ring pull ups 10 Deadlifts Round 2: 2-4(Ring )Muscle-ups/strict ring pull ups 8 Deadlifts Round 3: 2-4(Ring )Muscle-ups/strict ring pull ups 6 Deadlifts Round 4: 2-4(Ring )Muscle-ups/strict ring pull ups, 4 Deadlifts Round 5: 2-4(ring)Muscle-ups/strict ring pull ups, 2 Deadlifts Increase the […]

INTERMEDIATE 30/06/2020

0. Warmup A. Strength3 sets of:Turkish Get-Ups x 2-3 reps each armWaiter’s Carry x 30 seconds each armSupine Ring or Barbell Rows x 8-10 reps L-Sit Hold x 45-60 seconds (accumulate the time) B. Conditioning5 rounds for time of:12/9 Calories of Assault Bike / Row12 Goblet Squats24 V-Ups

CROSSFIT 30/06/2020

0. Warmup (00:05-00:15)Ring Row variations Doubleunder variations A. Strength (00:15-00:35) AMRAP 2: Handstand Walk / Wallclimb / Wallclimb + wf HS Hold Rest 30 Seconds AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom) Rest 30 Seconds AMRAP 2: Handstand Walk / Wallclimb / Wallclimb + wf HS Hold B. Conditioning (00:40-00:58) […]

INTERMEDIATE 29/06/2020

A. SkilldevelopmentSnatch Technique w/ empty barbell A. Strength3 sets (w/ empty barbell or PVC):Overhead Squat x 5 reps (use a progressively narrower grip for every set)Press from Behind the Neck x 5 (press from front if BTN is not possible)Jumping Squats x 5 (barbell on back) Rest 30-45 seconds B. Conditioning (00:30-00:55) EMOM for 20 […]

CROSSFIT 29/06/2020

A. Strength (00:10-00:30) 3 Rounds9 Double Kettlebell Hang Clean (24/16)30 meter Double Kettlebell Front Rack Walking Lunge (24/16)Max Unbroken Strict Ring Dips Rest 2 Minutes Between Sets B0. Skilldevelopment work on kip & c2b & bmu technique B. Conditioning (00:40-00:58) AMRAP 18:6 Bar Muscle-ups/C2B/strict pullup9 Push Presses (60/42,5)15 Deadlifts (60/42,5)21 Wallballs (20/14)

INTERMEDIATE 27/06/2020

Warm-Up Followed by… Every Minute on the Minute 6 minutes (3 sets):Even – 3-5 Parallette Shoot-ThroughsOdd – 40-50sec of Farmers Carry (with KB) Followed by… Every Minute on the Minute 6 minutes (3 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)Odd – 10 […]

CROSSFIT 90 27/06/2020

Warm up: mobility +Stretch 1 power clean + 1 squat clean + 1 power/ split jerk = 1 set Work up to 70% of 1 rm jerk than Perform 6 Sets, Good Form- Add some Weight Accessory:Behind neck press + snatch drop (sit 2 sec in catch position) 1 set 2x 8 press + 2 […]

INTERMEDIATE 26/06/2020

0. KB Complex2 setsBurpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (left) Single-Arm Kettlebell Snatch x 5 (left) Single-Arm Overhead Kettlebell Carry x 20meters (left) Burpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (right) Single-Arm Kettlebell Snatch x 5 (right) Single-Arm Overhead Kettlebell Carry x 20meters (right) Burpee Broad Jumps x […]

CROSSFIT 26/06/2020

0. warmupwork on squat mobility A. Skill Barbell Movement Perfection Cylce work up to a beautiful 3 RM Hang Snatchfor 15 min B. Conditioning 21-15-9-15-21:Hang Power Snatch (35/25)Thrusters (35/25) C. Afterpump3 Rounds:45 Seconds Banded Pull-Aparts45 Seconds Hollow Rocks45 Seconds Banded Tricep Extensions45 Seconds Banded Good Mornings

INTERMEDIATE 25/06/2020

A. Prep for WOD Static Hang x 30-60 seconds Wall Slides x 5 Ring Rows x 10 Followed by… 2 Sets: Dead Bugs x 10 Handstand Practice (freestanding or against a wall) x 60 seconds A. Strength 4sets of Strict Shoulder Press x 3-4 reps then 4sets of Push Press x 3-4 reps B. Conditioning […]

CROSSFIT 25/06/2020

A. Strength 3 sets of:s1: Romanian Deadlift x 6-8 reps s2: weigthed Push-Ups x 10-15 reps then 3 sets of: Alternating Reverse Lunges with KB/DBs x 20 Side Plank x 45 seconds each B. Conditioning (00:40-00:56) AMRAP 16:3 Toes to Bar, 20 meter Walking Lunge, 20 meter Bear Crawl6 Toes to Bar, 20 meter Walking […]

INTERMEDIATE 24/06/2020

Warm-Up. Ankle Dorsiflexion x 90 seconds per sideCouch Stretch x 90 seconds per sideThoracic Spine Isometric Holdshttps://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be then 2 sets:Bear Crawl (20 meter forward /backward) Single-Leg Jumps (your choice of type) x 6 per leg A. Strength3 sets of each Station 1 – Back Squat x 10 reps Station 2 – Hanging Med-Ball Hamstring Curls […]

CROSSFIT 24/06/2020

Rest 2 Minutes Between Sets A. Strength (00:20-00-40) 3 Sets of 9: Strict Press3 Sets of 7: Push Press3 Sets of 5: Push Jerk After Each Set: 15 Second L-Sit on Parallettes/OR Hanging B. Conditioning (00:45-00:60) [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (42,5/30) [On the 5:00] 2 […]

INTERMEDIATE 23/06/2020

0. Warmup full spinal warmup toracic spinelower spinerotations A. Conditioning 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 B. Conditioning EMOM for 25 minutes […]