Monat: August 2020

INTERMEDIATE 24/08/2020

A. Warmup 3 rounds with a medicine ball:Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)Turkish Get-Ups x 2 reps each sideStiff-Leg Sumo Deadlifts x 10 repsBall Slams x 10 reps prep for deadlifts with perfect hinge B. Conditioning (00:25-00:55) Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row / […]

CROSSFIT 24/08/2020

A. Strength BACKSQUAT 12-6-3-312 Reps @ 91% of 10 RPM Backsquat6 Reps @ 99% of 10 RPM Backsquat3 Reps @106% of 10 RPM Backsquat3 Reps % of 10 RPM Backsquat if you don’t know your 10RPM take 75% of your 1RPM BS as 10RPM B. Conditioning For Time:Buy-In: 75/50 Calorie Assault BikeDirectly Into…21 Double Dumbbell […]

INTERMEDIATE 21/08/2020

Warmup Foot Mobility DrillsSquat Mobility Drills Then…Warmup with Tabata Variations B. ConditioningEvery 8 minutes, for 40 minutes (5 sets) for times: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 400 Meter Run 30 Push-Ups

CROSSFIT 21/08/2020

A. Strength ( 15 min) 1) Floor Press: 5-4-3-2-1+ Rest 2:00 between sets – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits. – Use whatever grip people are most comfortable with B. Conditioning (00:30-00:60) 3 Rounds:800 Meter Run5 Rounds of […]

INTERMEDIATE 20/08/2020

Warmup:build in Banded Good Mornings Bird DogsWall Climbs Burpee Broad Jumps Running Drills Then… A.Strength4 sets:Station 1 – Romanian Deadlifts x 15 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B.5 Rounds 18 Russian Kettlebell Swings12 Alternating Reverse Lunges with Kettlebell Goblet […]

CROSSFIT 20/08/2020

warmup work on running technique and prep lats A. Strength (00:15-00:30)AMRAP 15 min Run 2 rounds runmax strict pullups B. Conditioning (00:35-00:60) 5 Rounds [25 Minute Time Cap]:21/15 Calorie Assault Bike / Row / Ski18 Alternating Dumbbell Power Snatches (22,5/35)15 Burpees12 Single Dumbbell Box Step-ups (22,5/35) (24″/20″)

INTERMEDIATE 19/08/2020

Warmup: Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters) Followed by… 20 Turkish Get-Ups (nasal breathing only) (partition reps as needed) Then… A. Strength 3 sets of eachStation 1 – Dumbbell Bench Press x 12-15 reps Station 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – […]

CROSSFIT 19/08/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) build to a heavy snatch power snatch + overhead squator „Squat“ Snatch B. Conditioning (00:30-00:52) For Time:20 Power Snatches (42,25/30)20 Lateral Barbell Burpees20 Overhead Squats (42,25/30)20 Lateral Barbell Burpees20 Squat Snatches (42,25/30) C. Acessory 3 Giant Sets: 9 Tempo Single Arm Bent Over Row (Left) 21 Banded Good Mornings […]

INTERMEDIATE 18/08/2020

0. Warmup Interval 1 – Cartwheel from Wall Practice x 40 seconds effort Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps Followed by… Every 30 seconds, for 6 minutes (4 sets) of: Interval 1 – Full Support Hold on Rings x 10-15 […]

CROSSFIT 18/08/2020

0. Warmup (00:05-00:15) A. Skill:HS& DU Walk Practice: 100 DU , 15 meter HS walk (1:00 HS Walk Practice)80 DU , 15 meter HS walk (1:00 HS Walk Practice)60 DU , 15 meter HS walk (1:00 HS Walk Practice)40 DU , 15 meter HS walk (1:00 HS Walk Practice)20 DU , 15 meter HS walk […]

SWEATSHOP 17/08/2020

W-Up & aerob conditioning: 10 Rds 1sm Rd Run 5/5 KB Swing 5/5 KB PP Wod: Teams of 2 25 sync KB25 sync MC2 sm Rd Run 25 sync BP 25 WB after every Rd. 10 Slam Ball over SH.

NTERMEDIATE 17/08/2020

A. Strength (00:15-00:35) 3 Sets:1 Cluster* + 4 -5 Front Squats (use light barbell or Dbumells) Then… for 6 sets E2M02MTempo Front Squat x 3 reps @slow 3 sec decent Xplosive getup B. Conditioning For time:50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)30 Kettlebell Front Squats30 Burpee high touches

CROSSFIT 17/08/2020

A. Strength (00:15-00:35) 3 Sets:1 Cluster* + 4 -5 Front Squats Then… for 6 sets E2M02MTempo Front Squat x 3 reps @slow 3 sec decent Xplosive getup B. Conditioining (00:36-00) On the 4:00 x 6 Rounds:200 Meter Run (1round)10 Toes to Bar5-5-4-4-3-3 Hang Power Cleans *Build In Weight On Hang Power Clean*

7 Year TeamWOD 15/08/2020

in teams of 2 complete 6x 6 min AMRAPs in following fashion. Location in the Brickbox WOD A1 10 min AMRAP in IGOYUGO20 WBS (10/10) 20 DU (10/10)2 Wallclimbs (1/1) rest 3 min WOD A3 10 min AMRAP in IGOYUGO 6 Pull Ups (3/3)12 Push Ups (6/6)18 Squats (9/9) ——————————————————————————————————————–Location Outside: WOD B110 min AMRAP […]

INTERMEDIATE 14/08/2020

A. Strength ( 20 min) 2 sets of: Wall Slides x 8-10 repsCuban Rotations x 8-10 reps Deep Squat Progressions x 5 reps Kettlebell Windmill x 5 reps per side 4 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats Then… A. Strength 3 to 4 sets of: Kettlebell Complex *10 […]

CROSSFIT 14/08/2020

A. Strength ( 20 min) 3sets Station 1 – Backsquat x 8 reps Station 2 – Slider Hamstring Curls x 10-12 reps station 3 – Hollow Body Hold to superman hold x 60 secondsStation 4 – one arm Ring Rows x 8/8 reps B. Conditioning (00:30-00:60) AMRAP 5:Buy-In: 50/35 Calorie Row/Ski/bikeInto Max Rounds:30 Double Unders15 […]

CROSSFIT 13/08/2020

A. Strength 6 sets of Sumo Stance Deadlift 3 – 3 – 2 – 2 -1 -1 Rest between 90 seconds to 120 sec between sets B. Conditioning (00:35-00:55) 5 Rounds:30 Push-ups20 Deadlifts (70/50)10/7 Calorie Assault Bike 1 Minute Rest Between Rounds (start in 1 min Heats to be able to use Assault Bikes)

INTERMEDIATE 13/08/2020

warmup:Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters) Followed by… 2 Sets each side:Windmills x 5 (slow and controlled)Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.) https://www.youtube.com/watch?v=uJvyRwHdFsg6 Turkish Get-Ups each side(partition reps as needed) Followed by… Burpee Broad Jumps x […]

CROSSFIT 12/08/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) work up to a heavy complex1 Power Snatch 1 Hang Power Snatch2 OH Squats B. Conditioning (00:30-00:52) AMRAP 20: 10 Power Snatches (52,5/35) 20 Overhead Squats (52,5/35) 30 Toes to Bar 40 Single Arm Dumbbell Hang Clean and Jerks (50/35) C. Core 3 Sets:Max Effort L-Sit Video Beteween Sets […]

INTERMEDIATE 12/08/2020

Warm-Up. Nose to Wall Handstand Hold x 30 secondsShoulder Circles x 10 repsRing-Rows x 10 reps A. Strength3 sets of:Half-Kneeling Landmine Press x 8-10 reps each weighted Plank Hold x 60 seconds B. ConditioningAMRAP 12 min 15/10 Calories of Rowing or Assault Bike20 Push-Ups10 Strict Pull-Ups C. Core 3 Sets: Max Effort L-Sit Beteween Sets […]