Monat: Oktober 2021

INTERMEDIATE 16/10/2021

A. strength3 sets of:Backsquat x 8-10 reps Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011 Hollow Body Hold x 60 seconds B. conditioning3 rounds for time:500 Meter Row20 Walking Lunges with Kettlebell Farmer’s Carry400 Meter Run

CROSSFIT 16/10/2021

A. strengthEvery 2 minutes, for 20 minutes (10 sets):Snatch x 1.1 reps(rest 10 seconds between singles) Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+ B. conditioning 10 rounds for time of:3 Snatches (60/42,5)3 Bar-Facing Burpees

CROSSFIT 15/10/2021

A. Weightlifiting: E2MOM x 53 Power Cleans + 1 Jerk Build up to a moderate weight (should be around 70-75% of your 1RPM) B. Conditioning3 rds for time: 100 Double Unders or 200 Single Unders20 (Banded) C2B or 20 (Banded) Pull ups30 Alt Single DB Box Step ups (22,5/15)

INTERMEDIATE 15/10/2021

A. Strength EMOM 15 minutes (3 sets of each): Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1 Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1 Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way Minute 4 – Front-Leaning Rest on Rings x 45 […]

CROSSFIT 14/10/2021

A. GYMNASTIC STRENGTHSTRICT Ring DipsBased on your test from last week 5 : 4-3-3-2-110:9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning AMRAP 10:15/12 Cal Row/Bike Erg or 12/9 Cal Echo Bike/Ski9 HSPU Rest 5 min: AMRAP 10:15/12 Cal Row/Bike Erg or 12/9 Cal Echo Bike/Ski9 Deadlifts (100/70)

INTERMEDIATE 14/10/2021

A. 2 sets Station 1 – Barbell Hip Thrusts @ 20X1 Station 2 – Prone Banded Hamstring Curls Station 3 – Supine Ring Rows @ 2111 Station 4 – Ab-Wheel Roll-Outs B. 5 rounds for time of: 12 Dumbbell Deadlifts (touch one head of DB to ground) 9 Dumbbell Front Squats 6 Dumbbell Push Press

CROSSFIT 13/10/2021

A. GYMNASTIC STRENGTH STRICT PULL UPSBased on your test from last week 5 : 4-3-3-2-110:9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning for time: 500m Row or 400 m Ski or 1000m Bike Erg15 UNBROKEN C&J (50/35)500m Row or 400 m Ski or 1000m Bike Erg12 UNBROKEN C&J500m Row or 400 m Ski or 1000m Bike Erg9 UNBROKEN C&J500m Row […]

INTERMEDIATE 13/10/2021

A. Skill Hinge & single leg squat B. AMRAP 12 minutes of:20/15 Calories of Assault Bike10 Burpee Box Jump-Overs (24″/20″) Rest 2 minutes, and then… AMRAP 12 minutes of:20/15 Calories of Rowing20 Kettlebell Swings Rest 2 minutes, and then… AMRAP 12 minutes of:400 Meter Run20 Alternating Pistols or Cossack Squats20 Push-Ups

CROSSFIT 12/10/2021

A. GYMNASTIC STRENTGH: Strict HSPUBased on your test from last week 5 : 4-3-3-2-110: 9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning: 10-9-8-7-6-5-4-3-2-1:Thrusters (40/30)Toes to Bar or High Knee Raises (2x)Lat. BB Burpees Timecap :20-25 Min

INTERMEDIATE 12/10/2021

A.3 sets for max reps of:Unbroken Shoulder Press @ 60% of bodyweightRest 15 secondsUnbroken Strict Pull-UpsRest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set. B.For time:10 Wall Ball Shots (20/14 lbs)1 Ring Dip9 Wall Ball […]

CROSSFIT 11/10/2021

A. STRENGTH/SKILL LEGLESS Rope Climbstest your rep range 4 sets OR one arm ring rows (5x 6 reps ) B. Conditioning AMRAP 20*: 4 C2B4 Power Snatches (60/42,5) – heavy Singles8 Box Jump Over *On the 0:00/5:00/10:00/15:00 500/400 m Row or 1000/800m Bike Erg

INTERMEDIATE 11/10/2021

A. Strength3 sets of:Deadlifts x 8-10 reps Side Plank x 45 seconds each sideRest 60 seconds B. Condtioning2 rounds for time:500 Meter Row21 Kettlebell Swings10 Burpee Broad Jumps then 2 rounds for time:20 cal AB bike 5 Box Jumps 3 Burpee Box Jump Overs

INTERMEDIATE 08/10/2021

0. warmup Palloff holds A. Strength Every minute, on the minute, for 15 minutes (3 sets) of: Station 1 – Landmine Row x 8-10 reps @ 2111 (Left) Station 2 – Landmine Row x 8-10 reps @ 2111 (Right) Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111 B. Every 4 minutes, for 20 […]

CROSSFIT 08/10/2021

a. StrengthE2MOM3 Squat Cleans + 1 Jerk Build up to a moderate weight B. Conditioning AMRAP 155 BMU or 10 C2B10 (5/5) Single DB Hang Clean&Jerk (22,5/15)15 Wall Ball Shots (9/6)

INTERMEDIATE 07/10/2021

A. Strength3 sets of: Romanian Deadlifts x 8-10 reps Side Plank x 45 seconds each side B. Conditioning 3 rounds for time:500 Meter Row21 Russian Kettlebell Swings12 Burpees

CROSSFIT 07/10/2021

A. Gymnastic Strength One Set of max reps Strict HSPU Scaling Options: 1-2 Abmats/ Box HSPU / Push ups Note your score on the PR-whiteboard! B. Conditioning 7 rounds 3 Push Press (42,5/30) 3 Front Squats 3 HIGH Box Jumps (Men :High box /Ladies ; Mid Box ) 30/21 Cal ECHO Bike/Ski or 40/30 Cal […]

INTERMEDIATE 06/10/2021

A. Strengthwork up to a 5 RM Benchpress then 3 working sets B. ConditioningAMRAP 30 minutes of: 30/22 Calories of Assault Bike, Ski Erg or Rowing 30 Lateral Jumps Over Parallette 30 Dumbbell Push Presses 30 Alternating Lunges 30 Push-Ups

CROSSFIT 06/10/2021

A. StrengthEvery 3:00, for 15 minutes (5 sets) of:Back Squat *Set 1 – 8 reps @ 65% of 1-RM*Set 2 – 6 reps @ 75%*Set 3 – 4 reps @ 85%*Set 4 – 3-4 reps @ 90%*Set 5 – Max Reps @ 80%(allow only one full breath cycle at the top of each rep) B. […]

INTERMEDIATE 05/10/2021

0 .warmup a) Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)https://www.youtube.com/watch?v=RGYktMlcXgAb) Hollow Body Hold or Rock x 45-60 seconds A. Strength 3 sets of: Station 1 – Back Squat x 8 reps @ 31X1 Station 2 – Strict Pull-Ups x 10 reps @ 21X0 B. Conditioning 3 rounds for time of: 12/8 Calories of […]

CROSSFIT 05/10/2021

A. Gymnastic Strength 1 set of max Reps STRICT RIng Dips Scaling: (Banded) Box dips- take a band color which allows you to perform 5+ Reps B. Conditioning 5 rounds:400 M Run (in case if its too cold : 500m Row/1000m Bike ERG/400m SKI)15 Power Snatches (30/25)15-12-9-6-3 HSPU