Monat: Juni 2020

CROSSFIT 23/06/2020

0. Warmup (00:05-00:15)Tabata Ring Row variations Tabata Doubleunder variations A. Strength (00:15-00:35) A.3 sets of Station 1 – DB/KB Left Leg Front-Foot Elevated Split Squats x 8-10 reps (slow decent explosive getup) Station 2 – DB/KB Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 […]

SWEATSHOP 22/06/2020

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 3 min rest 8 min amrap-15 wallball shots-15 […]

INTERMEDIATE 22/06/2020

A. Skilldevelopment 2 rounds of: Banded Good Mornings x 20 repsBird Dogs x 20 repsWall Climbs x 2-3 then work on Turkish Get-Ups x 6-8 each sidefor 5 min 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 […]

CROSSFIT 22/06/2020

A. Strength (00:15-00:40) Front Squat „10-8-6-4-2“On the 3:00 x 5 Sets:Set 1: 10 Reps @ 60% of 1RM Front SquatSet 2: 8 Reps @ 65% of 1RM Front SquatSet 3: 6 Reps @ 70% of 1RM Front SquatSet 4: 4 Reps @ 77% of 1RM Front SquatSet 5: 2 Reps @ 85% of 1RM Front […]

90min Fit 20/06/2020

Warmup (2 Rounds / Team of 2: A running / B KB Complex) 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 arm 0. Gymnastics Warmup (15 min)Every 30 seconds, for 4 minutes (4 sets) of:Interval 1 – Full Support Hold on Low Rings x 20 secondsInterval 2 – Catch Position Hold on […]

SWEATSHOP 15/06/2020

A. Warmup focus point lunges/deadlift B. Conditioning10 rounds of 3 min on/ 1min off:-20 one arm overhead lunges-10 burpee deadliftsamrap cal row/bike/ski/run C. Corefinisher6 rounds of 40“ on/ 20“ off:even – wallfacing hs holdodd – hanginglsit

INTERMEDIATE 20/06/2020

„A. Prep for WOD B. ConditioningIn teams of 3: AMRAP 30: Buy-in: 1,6 km run Remaining time AMRAP: 30 Barbell Rows (60, 40) 30 Wall Balls (20, 14) 30 Pull-ups 30 Box Jumps w. step down (24, 20) *One person works. Split as desiredC. Core Tabata“

INTERMEDIATE 19/06/2020

A. Strength3 sets Bulgarian Split Squats x 8 reps each leg L-Seated Dumbbell Press x 8-10 reps B. ConditioningFor time:Row 1000 Meters20 Burpees Over the Bar40 Thrusters (20/15kg) C. Acessory 5 Minutes of Parasympathetic Breathing

CROSSFIT 19/06/2020

A. Strength & Skill 3 sets of Max Strict Pull-upsMax Alternating Dumbbell Strict Presses then in 10 min timewindow work up to a 70% of 1rm perfect snatch B. Conditioning AMRAP 15:20 Power Snatches (42,5/30)40 Double Unders20 Burpees40 Double Unders

INTERMEDIATE 18/06/2020

A. Prep for WODprep for Pullups Tabata Inverted Row Holds / Pulluup / Chinup Holds B. Conditioning in teams of 2 alternating whole rounds 8min AMRAP8 Strict Pull-Ups 16 Russian Kettlebell Swings Rest 2 minutes, and then… 8min AMRAP8 Burpee Box Step-Overs 16 Push-Ups Rest 2 minutes, and then… 8min AMRAP8 Alternating Single-Arm Dumbbell Snatches […]

CROSSFIT 18/06/2020

A. Strength EMOM for 15 minutes (3 sets of each): Staiton 1 – Goblet Squat x 6 reps Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground) Station 3 – Goblet Squat x 6 reps Station 4 – Philly […]

INTERMEDIATE 17/06/2020

A. Strength 3 sets of each:Station 1: Stationary Dips x 10-12 repsStation 2: Nose-to-Wall Handstand Hold Station 3: DB Row x 8-10 reps each side B. Conditioning EMOM for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of RowingMinute 2 – 10 Strict Handstand Push-Ups or 15 L-Seated DB PressesMinute 3 – 20 […]

CROSSFIT 17/06/2020

0. Preline (00:10-00-20) 3 Sets: 10 Rower Pike-ups 30 Hollow Body Scissor Kicks 40meter Bearcrawl Rest 2 Minutes Between SetsA. Skill (00:20-00-40) invest 4 min of technique drills in following lifts Power CleansFront SquatsHang Squat CleansPower Clean and JerksClusters B. Conditioning (00:45-00:60) 5 Rounds:AMRAP 2:2 Rounds Strict CindyMax Reps Barbell Movement (60/42,5) Rest 1 Minute […]

INTERMEDIATE 16/06/2020

A. Strength (00:15-00:40) 3 sets each of:Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps B.Conditioning (00:40-00:55) For time:500 Meter Row50 Wall […]

CROSSFIT 16/06/2020

0. Warmup (00:05-00:15)Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 3sets Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:35-00:60) 10 Rounds:200 Meter Run (run 2 rounds if you are […]

INTERMEDIATE 15/06/2020

A. Strength 3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps Strict Toes to Bar or Hanging Leg Raises x 6-8 reps B. Conditioning4 rounds for time of:200 Meter Run30 Heavy Russian Kettlebell Swings40 HR Push-Ups C. Acessory KB March: 4 […]

CROSSFIT 15/06/2020

A. Strength (00:15-00:40)Backsquats 2 sets @ 10 reps @60 of 1 rm3 sets @ 5 reps @75% of 1 rm1 set @ 3 reps @80-85% of 1 rm then work on your OH Squat work up to a safe 5 RM OH squat B. Conditioning (00:40-00:56) 5 Rounds:30 Double Unders15 Thrusters (35/25) Directly Into… 5 […]

CROSSFIT 90 13/06/2020

Warm up: Mobility, Stretch, weit und Hochsprung 1) snatch Technik nicht mehr wie 60%! EMOM 10 Hang snatch Snatch drop Snatch under Knee 2) snatch from floor E2MOM for 12 min 3) Front squat 75% 3/2, 80% 3/2, 85% 3/2 WOD: 2x Amrap 6: 30 DU 15 wb 15 t2b 15 KB american 3min Rest […]

INTERMEDIATE 12/06/2020

A. Strength3 sets of :Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps B.AMRAP 5 minutes of:12 Dumbbell Thrusters6 Strict Pull-Ups 2 […]

CROSSFIT 12/06/2020

A. Strength & Skill 4 sets of inverted row 10-15 reps inbetween sets accumulate 30 sec of Hanging Lsit then in 10 min timewindow work up to a 70% of 1rm perfect clean B. Conditioning For Time:100 Double Unders21 Strict Pull-ups21 Squat Cleans (60/42,5)75 Double Unders15 Strict Pull-ups15 Squat Cleans (60/42,5)50 Double Unders9 Strict Pull-ups9 […]