Monat: Juli 2020

INTERMEDIATE 31/07/2020

Warmup2 sets Table Turners x 10 Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles) A. Strength EMOM for 15 minutes (3 sets): Station 1 – Landmine Press x 8-10 reps slow decent explosive row or push (Left) Station 2 – Landmine Press x 8-10 reps (Right) Station 3 – Landmine Rows […]

CROSSFIT 31/07/2020

A. StrengthPower Snatch build to a heavy single B. Conditioning (00:30-00:60) 30-20-10: Power Snatches (42,5/30) Assault Bike/ Row Calories

INTERMEDIATE 30/07/2020

A. Warmup Skilldevelopment tabata ring work (row/dips/scap rows etc) A. Skill & Drill work for 10 min on Muscleup Transition then 4sets of:400 Meter Run (2 rounds) 1-5 Ring Muscle-Ups B. ConditioningAMRAP 30 min 500 Meter Row 400 Meter Run 30 Push-Ups 20 Alternating Reverse Lunges with Farmer’s Carry 10 Strict Pull-Ups

CROSSFIT 30/07/2020

A. Strength (00:10-00:40) 1) Sumo Deadlift against a band: 3 warmup setsthen 8 x 3 @60%, every 60s.– reset on each rep– Based off of 1RM Sumo Deadlift (no band) 2) Narrow Grip Bench Press5sets of increasing weight5-5-4-3-2 A. Conditioning (00:40-00:60) 5 Rounds:20 Kettlebell Swings (32/24)35 AbMat Sit-ups500/400 Meter Row B. Mobility 100 OH Triceps […]

ENDURANCE 29/07/2020

2 X A then B then C in total 90 min work A. 10 min Endurance Interval 2k Row @mid intensity (row @80% of your 100% 500 meter) 2min rest B. 8 min @ 80% intensity 21 cal Bike 21 T2B 100 DU 15 cal Bike 15 T2B 75 DU 9 cal Bike 9 T2B […]

INTERMEDIATE 29/07/2020

Warm-Up. 3 sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 Reps Left-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Left) x 10 Reps A. Strength4 sets of Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x […]

CROSSFIT 29/07/2020

A. Strength work on a perfect cleanbuild up to a 2 RM clean B. Conditioning (00:35-00:56) AMRAP 5:600 Meter Run (4rounds)1 Round of „Cindy“Max Squat Cleans (60/42,5) Rest 5 Minutes AMRAP 5:400 Meter Run (2rounds)2 Rounds of „Cindy“Max Squat Cleans (70/47,5) Rest 5 Minutes AMRAP 5:200 Meter Run (1 round) 3 Rounds of „Cindy“Max Squat […]

INTERMEDIATE 28/07/2020

0. Warmup Kettlebell Swings x 15 (nasal breathing only)Wall Slides x 5 Kettlebell Swings x 15 (nasal breathing only)Static Hang x 60 seconds (accumulate time if needed)Kettlebell Swings x 15 (nasal breathing only)Pec Activation with Pecstick or Wallball x 60-90 secondsKettlebell Swings x 15 (nasal breathing only) Then… A. Strength3 sets of eachStation 1 – […]

CROSSFIT 28/07/2020

0. Warmup (00:05-00:15) A. Strength (00:15-00:35) Build to a Heavy Complex: 2 Push Press 3 Push Jerks B. Conditioning (00:40-00:60) 15-12-9: Push Press (52,5/35) Dumbbell Box Step Overs (22,5/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (52,5/35) Box Jump Overs (24″/20″)

SWEATSHOP 27/07/2020

A. Condi On the Minute x 10:7 BurpeesMax Front Plank in Time Remaining Rest 2 Minutes On the Minute x 10:5/4 Calorie Assault BikeMax Side Plank in Time Remaining (Switch Each Round) B. Condi 15-12-9: DB Push Press (22,5/35) Dumbbell Box Step Overs (22,5/35) (24″/20″) Directly Into… 15-12-9: DB Push Jerks (22,5/35) Box Jump Overs […]

INTERMEDIATE 27/07/2020

A. Warm-Up. tabata ring work (row/dips/scap rows etc) A. Skill & Drill work for 10 min on Muscleup Transition then 4sets of:400 Meter Run (2 rounds) 1-5 Ring Muscle-Ups B. Conditioning AMRAP 30 minutes 30 Front-Rack Alternating Lunges60 Air Squats30 Plank Kick-Throughs With Hand Tap (15 each side)(https://www.youtube.com/watch?v=HL0LVoQe72w&feature=youtu.be)60 Double-Unders or 20/15 Calories of Assault Bike

CROSSFIT 27/07/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) On the Minute x 10:1 Front Squat Build to a Heavy Single B. Conditioning (00:30-00:52) On the Minute x 10:7 BurpeesMax Front Plank in Time Remaining Rest 2 Minutes On the Minute x 10:5/4 Calorie Assault BikeMax Side Plank in Time Remaining (Switch Each Round)finish with C. Core 3 […]

INTERMEDIATE 24/07/2020

WarmupEMOM 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Paloff Side Steps x 4-5 each side A. Strength3 sets of:Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps […]

CROSSFIT 24/07/2020

A. StrengthBuild to a Heavy Complex: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks B. Conditioning (00:30-00:60) 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 70/50

INTERMEDIATE 23/07/2020

A. Warmup Skilldevelopment 2 sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups A. Strength3 sets of: Front […]

CROSSFIT 23/07/2020

A. Conditioning (00:10-00:50) AMRAP 40min:30 meter Walking Lunge30 AbMat Sit-ups30/21 AB/Ski inbetween workout take your rower for a 2 k 90% Test: rest 3 min from workout then row for 2k @90%note results B. Mobility Hips & Hammy

ENDURANCE 22/07/2020

0. warmup dynamic mobility for 10 min A.Conditioning for 60 min 1: 2 min bike 2: 2 min row 3: 2 min single unders 4: 2 min burpee box step overs 5: 2 min 20 russian Kbs 15 Gobletsquats 10 one arm thruster 6: 2 min run 1 round + burpee broad jumps 7: 2 […]

INTERMEDIATE 22/07/2020

Warm-Up. A. Strength3 sets of Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ slow decent 4 sec Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. B. Conditioning2 rounds40 Kettlebell Swings40 V-Ups 30/25 cal bike Row 2 rounds 30 Goblet Squats […]

CROSSFIT 22/07/2020

A. Strength Front Squat [10-8-6-4-2] On the 3:00 x 5 Sets: Set 1: 10 Reps @ 69% of 1RM Front Squat Set 2: 8 Reps @ 74% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 4 Reps @ 86% of 1RM Front Squat Set 5: 2 Reps […]

INTERMEDIATE 21/07/2020

0. Warmup 2 sets of:Alternating Forward Lunges x 3 steps with each footTable Turners x 10 (https://www.youtube.com/watch?v=fqOOdo_nwKs&feature=youtu.be)Alternating Lateral Lunges x 3 steps to each sideTable Turners x 10Alternating Bowler Lunges x 3 steps to each sideTable Turners x 10 A. Strength Turkish Get-Ups x 6-8 reps each side(partition reps as needed) in 6 minutes work […]