Monat: August 2020

CROSSFIT 11/08/2020

0. Warmup (00:05-00:15) A. Strength (10:00 – 25:00)2 sets of eachStation 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – Dumbbell Romanian Deadlift x 20 steps Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning (00:30-00:60) For […]

INTERMEDIATE 11/08/2020

0. Warmup 2 Sets:Banded Good Mornings x 20 repsBird Dogs x 20 repsWall Climbs x 2-3 Then… A. Strength4 sets of:Romanian Deadlift x 6-8 reps Russian Step-Ups x 10 reps each legStationary or Ring Dips x 10-15 reps B. ConditioningFor time:800 Meter Run80 Alternating Reverse Lunges with KB/DB Farmer’s Carry800 Meter Run then On the […]

CROSSFIT 10/08/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) Squat Clean ThrusterBuild to Heavy Single B. Conditioning (00:30-00:52) AMRAP 12: 7 Clusters (60/42,5) 14 Lateral Burpees Over Barbell Barbell: 42,5/30 C. Core 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Weighted Glute […]

INTERMEDIATE 10/08/2020

A. Warm-Up. 2 Sets:Dragon Flags x 5Table Turners x 10Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles) Then… A. Strength2 sets of each:Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – Dumbbell Death March x 20 steps @ 2011Station […]

CROSSFIT 90 08/08/2020

A) warmup: EMOM 12 min Interval 1 – Donkey Kick Burpee x 4-5 reps*Only kick as high as you feel comfortable.Interval 2 – Stretch Body Hold x 30 secondsInterval 3 – Strict Knees-To-Chest x 8-10 repsInterval 4 – Single Arm KB Taters (le/ri) B) Strength: 4 sets of:8 Frontsquats, rest as needed, then max wide grip pullups rest as needed then […]

INTERMEDIATE 08/08/2020

warmup: emom 9 minutes (3 sets) of:Interval 1 – Donkey Kick Burpee x 3-4 reps*Only kick as high as you feel comfortable.Interval 2 – Stretch Body Hold x 30 secondsInterval 3 – Strict Knees-To-Chest on Bar (or challenge utilizing knees-up options) @ 2011 x 8 reps emom for 6 minutes (3 sets) of:Interval 1 – Full Support Hold on low rings x […]

INTERMEDIATE 07/08/2020

A. Strength ( 20 min) 3sets Station 1 – Pistols x 6 reps each leg Station 2 – Slider Hamstring Curls x 10-12 reps Station station 3 – Hollow Body Hold to superman hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning a,For max reps:4 Minutes of Dumbbell Burpee […]

CROSSFIT 07/08/2020

A. Strength ( 20 min) 3sets Station 1 – Pistols x 6 reps each leg Station 2 – Slider Hamstring Curls x 10-12 reps Station station 3 – Hollow Body Hold to superman hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning (00:30-00:60) 6 Rounds For Time:200 Meter Run21 […]

INTERMEDIATE 06/08/2020

A. Warmup Skilldevelopment 2 Sets with Each Arm: Single-Arm Floor Press x 6 Single-Arm Extended Hip Bridges x 6 Turkish Get-Ups x 3 Front Rack Hold Alternating Reverse Lunges x 6 Then… A. Strength 3 sets) of: Station 1 – Dumbbell Bench Press x 10-12 reps Station 2 – Supine Ring Rows x 10-12 reps […]

CROSSFIT 06/08/2020

A. Skill running agility drills Every 5:00 x 3 Sets: 20 DB Snatch (10 ea)5 line touch sprints (5x 5 meter cones) 20 KBS (24, 16)5 line touch sprints (5x 5 meter cones) 20 Pushups A. Conditioning (00:40-00:55) AMRAP 5:21 Double Unders9 Burpees Directly Into… AMRAP 5:Max Meter Row/Bike/Ski/Run Directly Into… AMRAP 5:21 Double Unders9 […]

INTERMEDIATE 05/08/2020

Warm-Up. Banded Romanian Deadlifts x 15 reps Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Three Sets: Kettlebell Swings (or Kettlebell Snatches) x 10-15 Rest 30 secondsA. Strength2 sets of: Bulgarian Split Squats x 8 reps immediately followed by… Dynamic Bulgarian Split Squats x 12 reps Rest 60 seconds, the […]

CROSSFIT 05/08/2020

0. Warmuphinging mechanics A. Strength (00:15-00:25) 6 sets of Deadlift 2 – 2 – 1 – 1 -1 -1 Rest between 90 seconds to 120 sec between sets The goal is to build to the desired metcon weight which could be @ around 90 % of your 1 RM B. Conditioning (00:30-00:52) On the 4:00 […]

CROSSFIT 04/08/2020

0. Warmup (00:05-00:15) A. Strength (10:00 – 30:00) 1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. 1b) Inverted Rows: 4 x 10-15. Rest 60s. – Goal: Superset – all sets should be challenging. B. Conditioning (00:30-00:60) For Time:800 Meter Run (5 rounds) 50/35 Calorie Assault Bike40 Toes to Bar200 Meter One […]

INTERMEDIATE 04/08/2020

0. Warmup Tabata: – 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 For time:800 Meter Run (5rounds) immediately followed by… 8 rounds of:4 Single-Arm Kettlebell Snatches6 Alternating Reverse Lunges […]

SWEATSHOP 03/08/2020

W-Up: 2 Rds Tabata Wod1: (TC 30Min) Teams of 2 50-40-30-20-10 Cal Row BP Lunges Core Strength: 2 Rds Tabata Wod2: Teams of 2 AMRAP 7Min WB

INTERMEDIATE 03/08/2020

A. Warm-Up. 2 sets of:5 Hawaiian Squats Per Side10 Banded Shoulder Pass Thrus10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) A. Strength3 sets of:Front-Racked Kettlebell Front Squat x 5 reps @slow decent Strict Pull-Ups x Max Unbroken Reps(use assistance to ensure you get at least 8-10 reps) B.For […]

CROSSFIT 03/08/2020

0. Warmupsquat mobility A. Strength (00:15-00:25) Build to a Heavy Complex: 2 Power Cleans 2 Front Squats 2 Push Jerks B. Conditioning (00:30-00:52) 30-20-10: Power Cleans Front Squats Push Jerks Barbell: 42,5/30 C. Core 3 Sets:30 Second Hanging L-Sit8 Abweel Rollouts