Monat: Juni 2020

INTERMEDIATE 13/06/2020

A. Strength3sets 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 For time:1000 Meter Row60 Russian Kettlebell Swings30 Burpees C. Accessory KB Squat + Lowering: 3 x 6-8 (in bottom of squat curl)

CROSSFIT 11/06/2020

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning (00:40-00:56) Tabata Intervals [8 Rounds of :20 Work […]

INTERMEDIATE 10/06/2020

A. Strength (00:15- 00:35) EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat or Goblet Squat x 8 reps (slow decent exp getup)Station 2 – Kettlebell Windmill (Left) x 6 reps Station 3 – Kettlebell Windmill (Right) x 6 repsStation 4 – Side Plank (Left) x 45 secondsStation 5 – Side […]

CROSSFIT 10/06/2020

A. Strength Benchpress (increase every 2nd set) 2 sets @ 15 reps @50 of 1 rm 2 sets @ 10 reps @60 of 1 rm 2 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm inbetween sets build in 4 sets of Barbell / Ab weel rollouts […]

INTERMEDIATE 09/06/2020

A. Strength (00:15-00:40) A.3 sets of:Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps Rest 1 min B. Conditioning 5 rounds for time of:12 Stationary Dips12 Dumbbell Push Presses12 BurpeesB. Conditioning C. Acessory (00:45-00:60) teams of 2:A: 400 meter sandbag walkB: 30 Trizeps Pushdowns […]

CROSSFIT 09/06/2020

0. Warmup (00:05-00:15)Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 1a) Pull-up Clusters: 1 warmup set3 x 5-4-3 (10s). No rest.– Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up– Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps with an underhand grip […]

SWEATSHOP 08/06/2020

A. Teams of 2 (one athlete works) 150 cal (bike/row/ Ski) 150 Burpee box jump overs Every 4 min: 1 min plank variation (both athletes) B. Teams of 4 20 min AMRAP A: 15 Cal (bike/row/ Ski) B: 20 WB C: 50 DU D: Rest

INTERMEDIATE 08/06/2020

A. Strength 3 setsStation 1 – Banded Leg Curls x 20 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps B. ConditioningAMRAP 1515/10 Calories of Assault Bike/Ski/Row15 Alternating Single-Arm Dumbbell Snatches30 Alternating Reverse […]

CROSSFIT 08/06/2020

A. Strength (00:15-00:40) Frontsquats (increase every 2nd set)2 sets @ 15 reps @50 of 1 rm2 sets @ 10 reps @60 of 1 rm2 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm B. Conditioning (00:40-00:56) AMRAP 16:100 Meter Double Dumbbell/KB Farmers Carry (24kg/35pds)20 Double Dumbbell/KB Deadlifts […]

INTERMEDIATE 06/06/2020

A. Strength4sets Station 1 – Landmine Press x 8-10 reps Station 2 – Landmine Press x 8-10 reps Station Station 3 – Farmer’s Carry x 100 MetersStation 4 – L-Sit x 45-60 seconds(accumulate time with 10s on, 5-10s off) B. CondiAMRAP 10 minutes of:3 Strict Handstand Push-Ups or Strict DB Presses3 Strict Pull-Ups6 Strict Handstand […]

INTERMEDIATE 05/06/2020

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]

CROSSFIT 05/06/2020

A. Skill & Barbell Conditioning (00:15-00-35)2 warmup sets for perfect technique and weight3 working sets with increasing weight with perfect form 6 Romanian Deadlifts6 Hang Power Cleans 12 Front Rack Reverse Lunges 12 Barbell Rows B. Conditioning (00:38-00:60) On the Minute x 10:8/8 one sided Kettlebell Swings (24/16)Max Core Plank variation in Time Remaining Rest […]

INTERMEDIATE 04/06/2020

A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Walking Lunges with DB/KB Farmer’s CarryStation 2 – 15/10 Calories of Assault Bike or 250/200 Meters of RowingStation 3 – 15 BurpeesStation 4 – 200 Meter Run (1 round) C. Acessoryfor rest […]

CROSSFIT 04/06/2020

A. Gymnastic Strength (00:15-00:32) AMRAP 7:7 Close Grip Push-ups7 Wide Grip Push-ups7 Hand Release Push-ups 30 Banded Pull-Aparts  rest for 3 min Ascending Ladder For 6 Minutes:2 Strict Ring/box Dips:10 Second hanging L-Sit Hold 4 Strict Ring/box Dips:10 Second hanging L-Sit Hold  6 Strict Ring/box Dips :10 Second hanging L-Sit Hold  B. Conditioning (00:40-00:55) timecap 15min „Hellhole“ […]

INTERMEDIATE 03/06/2020

A. Strength (00:15-00:40) 5 sets of:Dumbbell Z-Press x 8-10 reps Stationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps) B. Conditioning (00:40-00:56) 4 rounds of AMRAP 3 minutes 5 Strict Pull-Ups10 Russian Kettlebell Swings15 Push-Ups rest 1 min between C. Accessory 100 Lat Pulldowns (in […]

CROSSFIT 03/06/2020

A. Strength1a) Push-ups: 2 x submax. No rest. Scaling: – Box Push-ups ( no knee 1b) Strict Chin-ups: 2 x submax. Rest 2:00 after push&pull *note total reps accumulated for each then 1 x max reps strict HSPU / seated Db Presses B. Conditioning (timecap 18 min) 21-18-15-12-9-6-3:Double Dumbbell Squats (22,5kg/35’s)run inbetween squat sets200 Meter […]

INTERMEDIATE 02/06/2020

A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 02/06/2020

A. Strength (00:15-00:35) 3sets of Station 1 – Back Squat x 8 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:40-00:55) AMRAP 15:1 Round of „Strict Cindy“1 Double Dumbbell Power Clean and Jerk (22,5kg/35’s)1 Round of „Strict Cindy“2 Double Dumbbell Power […]