Monat: Juli 2021

INTERMEDIATE 20/07/2021

A. Conditioning For time: 36 Russian Kettlebell Swings 18 Knees to Elbows or Hanging Leg Raises 24 Russian Kettlebell Swings 12 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 6 Knees to Elbows or Hanging Leg Raises B. Strength 3 sets of: Station 1 – Barbell Hip Thrust x 6 reps @ […]

CROSSFIT 20/07/2021

0. PrepHandstand Hold Work Roll to Candlestick Overhead Stability Hold A.Strength3 sets of:1-1-2 Dumbbell Bench Press x 8-10 reps (https://www.youtube.com/watch?v=Tb_NZDKGkvI)immediately followed by… Banded Overhead Triceps Extension x 30 reps Landmine Row x 6 reps each arm @ 21X0 B. ConditioningAMRAP 12 minutes of:300/250 Meter Row/Bike20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)20 Box […]

INTERMEDIATE 19/07/2021

A. Skill: 3 Sets: Single-Arm Hang from Bar x 10-15 seconds per sideAlternating Plank to Pike Toe Taps x 20 reps20 meter 4 Line sprints with a getup at each direction changeRest as needed Followed by… EMOM for 3 minutes:20 second Row/ Assault Bike Sprint / Ski Then…B. ConditioningEvery 7 minutes, for 35 minutes (5 […]

CROSSFIT 19/07/2021

A. Strength 2 sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It […]

INTERMEDIATE 17/07/2021

In teams of two, perform the following for time:800 Meter Run (together) Immediately followed by… 10 rounds, alternating each movement, of:10 Dumbbell Hang “Clusters”10 Burpees10 Strict Pull-Ups Immediately followed by… 800 Meter Run (together)

INTERMEDIATE 16/07/2021

A. Prep for WOD B. ConditioningEMOM for 30 minutes (6 sets) of:Minute 1 – 8 Deadlifts or Double Kettlebell DeadliftsMinute 2 – 16 Walking Lunges with Farmer’s CarryMinute 3 – 8 Ab-Wheel Rollouts @ 2121Minute 4 – 12 Parallette Shoot ThroughsMinute 5 – 40 Seconds of Prone Plank B2. Conditioning in teams of 5 150 […]

CROSSFIT 16/07/2021

A. Prep for Condi4 Tabata Sets Each of:Bear CrawlV-UpsDonkey KicksBroad Jumps Then…B. Conditioning “Get A Grip”Teams of two must complete 100 repetitions of the following complex:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk The weight (42,5 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. […]

INTERMEDIATE 15/07/2021

A. StrengthEvery 2 minutes, for 24 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 Station 4 – L-Sit x 15.15.15.15 (hold for 15 seconds, […]

CROSSFIT 15/07/2021

A. StrengthBack Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. B. Conditioning“Jackie” For time: Row […]

INTERMEDIATE 14/07/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Farmer’s Carry x 100 Meters B. Conditioning2 rounds for time of: 400 Meter Run 30 russian Kettlebell Swings 2 rounds […]

CROSSFIT 14/07/2021

A. Strength3 Rounds: 30 Double-Unders or 30 Seconds of Double-Under attemptsdirectly into 20 meter heavyish DB / sandbag Lungees Then… 4 rounds for time of:400 Meter Run (2rounds)12 Dumbbell Shoulder to Overhead (50/35 lbs)12 Toes to Bar400 Meter Run ( 2rounds) 12 Dumbbell Devil’s Presses (50/35 lbs)

ENDURANCE 13/07/2021

team wodwarm up 2×1 rd run10 goblet squats10 down ups10 push press 20’ buy in synchro 50 db thrusters A rows for as long B runsB runs 1 big roundtake turns –score is cals rowed together rest 3’inbetween 20’ buy in 200 DUs/ SUsA does 20 burpee box jumpsB ski erg or air bike for […]

INTERMEDIATE 13/07/2021

4 Tabata Sets Each of: Bear Crawl V-Ups Broad Jumps etc Then… 30 min Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. […]

CROSSFIT 13/07/2021

EMOM 12 minutes:Minute 1 – Handstand Hold Work x 34-45 secondsMinute 2 – Roll to Candlestick x 10 repsMinute 3 – Overhead Stability Hold x 30-45 seconds(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!) Then… A. Strength (15min)6 SetsStrict PressSet 1 – 3 reps @ 80%Set 2 – 2 reps […]

INTERMEDIATE 12/07/2021

A. StrengthEvery 2 minutes, for 18 minutes (3 sets):Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111Station 2 – Strict Pull-Ups x Max Reps in 60 secondsStation 3 – Kettlebell Weighted Side Bends x 30-45 seconds each side B. ConditioningFor time:Row 1000 Meters20 Burpees Over Box 40 Thrusters (20/15 kg)

CROSSFIT 12/07/2021

0.Prep 4 rounds:some running drills (defined by coach) 40 metersWall Balls x 10 reps*Practice speedy transitions throughoutRest 30-60 seconds then A. StrengthDeadlifts x 3-5 reps (build in weight over the 4 sets)build up to 80% of 1 RMThen… B. Conditioning 5 rounds for time:400 Meter Row/Ski/bike10 Box Jumps (30″/24″)10 Deadlifts @70% of 1RM 10 Wall […]

CROSSFIT 10/07/2021

3 Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. Conditioning“Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups B. StrengthEvery 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip […]

INTERMEDIATE 10/07/2021

EMOM 12 minutes: Minute 1 – Handstand Hold Work x 30-45 seconds Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Overhead Stability Hold x 30-45 seconds (sandbag/oddobject) Then… A. Strength5 sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Band-Resisted Lat Pulldowns x 15 reps @ 1111 (rotate […]

INTERMEDIATE 09/07/2021

Strength: Deadliftruns build up to a 10 repish heavy perfect deadlift 3 sets of : 10 Deadlift directly into allout reps DB/KB Thruster Then… 4 rounds for time of:400 Meter Row/Bike/Ski20 Wall Ball Shots15 Kettlebell Swings10 Box Step-Overs with Kettlebell