Monat: August 2021

INTERMEDIATE 04/09/2021

3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Then… Every 90 seconds, for 30 minutes (5 sets) of:Station 1 – 20/15 Calories of RowingStation […]

CROSSFIT 04/09/2021

A. strengthBench Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 5 reps @ 75% *Set 5 – 3 reps @ 80% *Set 6 – 1 rep @ 85% *Set 7 – 5 reps @ 80% *Set 8 – […]

INTERMEDIATE 03/09/2021

A. Conditioning For time: 24/18 Calories of Assault Bike 12 Devil’s Presses (50/35 lbs) 20/14 Calories of Assault Bike 10 Devil’s Presses (50/35 lbs) 16/10 Calories of Assault Bike 8 Devil’s Presses (50/35 lbs) 12/6 Calories of Assault Bike 6 Devil’s Presses (50/35 lbs) B. Every minute, on the minute, for 15 minutes (3 sets): […]

CROSSFIT 03/09/2021

a. skillhandstand skills b. conditioningEvery 10 minutes, for 30 minutes (3 sets) for times of: 500 Meter Row 20 Burpee Box Jump-Overs (24″/20″) 30/20 Calories of Assault Bike /Ski 400 Meter Run (2rounds)

INTERMEDIATE 02/09/2021

A. strength3 sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps (left – right – both hands) Immediately followed by… Banded Overhead Triceps Extension x 30 reps Landmine Row x 6 reps each arm B. conditioning3 rounds for time of: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups

CROSSFIT 02/09/2021

A. strengthEvery 4 minutes, for 24 minutes (6 sets):Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band […]

INTERMEDIATE 01/09/2021

Tabata Fun! x 3 sets (rest 10 seconds between stations): Station 1 – Frog Jumps x 20 seconds Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds Then… AMRAP 30 minutes of: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball […]

CROSSFIT 01/09/2021

In teams of 5, with only one teammate allowed per station, AMRAP 30 min: Station 1 – 20/15 Calories of Assault BikeStation 2 – 15 Devil’s Presses (50/35 lb DBs)Station 3 – 300/250 Meter RowStation 4 – 30 Wall Ball Shots (20/14 lbs)Station 5 – Rest

INTERMEDIATE 31/08/2021

0. Skill EMOM 4 min Single-Leg Squat from Box x 5 each side (stand on top of box and lower yourself to floor – don’t push off the floor, only lightly make toe contact) Immediately Followed by… EMOM 4 min Wall Climbs x 30 seconds Then… A. strengthEvery 90 seconds, for 18 minutes (3 sets) […]

CROSSFIT 31/08/2021

0. Warmupwith empty barbell work on snatch technique A. Strength4 sets of Dumbbell Complex (start in plank) =– Right Arm Row– Push-Up– Left Arm Row– Push-Up– Jump to standing– Dumbbell Clean– Front Squat x 2 reps– Push Press x 2 reps Rest 30 second B. Conditioning3 rounds for time of:800 Meter Run (1 big 1 […]

INTERMEDIATE 30/08/2021

a. skill row & db snatch b.conditioning For time: 1500 Meter Row / 90/70 cal echo/bike/ski100 Lunges50 Alternating Dumbbell Snatches (50/35) 1200 Meter Run (2 big rounds) 1000 Meter Row 60 Air Squats 30 Alternating Dumbbell Snatches (50/35) 800 Meter Run (1 big 1 small round) 500 Meter Row 40 Jumping Lunges 20 Alternating Dumbbell […]

CROSSFIT 30/08/2021

A. strength4 sets of:Barbell Hip Thrusts x 8 reps @ 2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30 seconds(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)Rest 2 minutes B. conditioningFor time:100 Double-Unders75 Single-Kettlebell Deadlifts (32/24 – or heavier)50 Walking Lunges with DB/KB Farmer’s Carry […]

INTERMEDIATE 27/08/2021

A.strength 4 sets of: Deadlift x 6-8 reps @ 20X1 Single Arm Press x 6-8 reps each arm Dumbbell Alternating Reverse Lunges x 10 reps each leg B. Conditioning3 rounds for time of: 10 Dumbbell Box Step-Overs 10 Toes to Bar or 20 V-Ups 400 Meter Run

CROSSFIT 27/08/2021

A. Strength5 sets of: Front Squat x 1.1.1 (rest 5-10 seconds between singles) Rest as needed Use the heaviest successful load from Monday B. ConditioningFor time: 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs (22,5/35 lb DBs)

INTERMEDIATE 26/08/2021

A.3 sets of:Dumbbell Bench Press x 5 repsRest 20 secondsTempo Push-Ups x 10 reps @ 1111Rest 20 secondsBanded Triceps Pushdowns x 20 reps @ 10X0Rest 2-3 minutes B.EMOM 20 minutes (5 sets):Station 1 – 40 Lateral Jumps Over ParalletteStation 2 – 20 Push-UpsStation 3 – 15/10 Calories of Assault BikeStation 4 – 5 Wall Walks

CROSSFIT 26/08/2021

WarmupTabata Warmup Then… “Beach Muscles”In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters) 2rounds immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Ring Dips or Stationary Dips12 Push-Ups16 Air Squatsimmediately followed by…1600 Meter Relay Run (alternating 400 […]

INTERMEDIATE 25/08/2021

Work on Clean Technique: Sandbag Clean 4 Sets:1 Clean* + 1-2 Front Squats(Start light and build each set to your working weight for Part B) Then… A.Emom 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute 4 – 45 seconds […]

CROSSFIT 25/08/2021

A. strength4 sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed B. ConditioningFor time: 1000 Meter Row 30 Power Cleans (60/42,5) 15 Bar Muscle-Ups

INTERMEDIATE 24/08/2021

Warm-Up. Tabata Warmup Then…AMRAP 40 minutes of:5 Strict Pull-Ups10 Push-Ups20 Kettlebell Swings (24/16 kg)

CROSSFIT 24/08/2021

A. strength5 setsBench Press x 5 reps @ 75-80% between sets ring pull/hold work B. For time: 800 Meter Run (1big 1 small) 40 Strict Handstand Push-Ups 40 Ring Dips 800 Meter Run