Monat: Januar 2022

05/02/2022 INTERMEDIATE

A.EMOM 8 minutes (4 sets) of:S1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011S2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds […]

04/02/2022 CROSSFIT

A. Strengthstrict C2B / Pullup increase weightfind 3 rep max in 10 min then work on Kb Skill5 min TGUP5 min clean technique B. Condi 5set x 4min KB complex 1 double clean1 double clean 1 double frontsquat1 double clean1 thruster10 cal row/bike/echo

03/02/2022 CROSSFIT

A. 3 Sets of: A1. 10 Supinated BB Rows @2121 A2. 20 (Weighted) Anchored Sit-Ups B. For time: 100 SB Squats @0.5/0.33 BW If you break the set, you have only 15s the most until you pick up the SB and continue squatting. C. AMRAP 10:DB Manmakers

02/02/2022 CROSSFIT

A. Warm-Up/for quality:10-9-8-7-6-5-4-3-2-1 OA DB Deadlift L @0.33-0.5/0.25-0.33 BWAfter each set perform a 15m DB Suitecase Carry L-then, no rest- 10-9-8-7-6-5-4-3-2-1OA DB Deadlift R @0.33-0.5/0.25-0.33 BWAfter each set perform a 15m DB Suitecase Carry R B. EMOM 5:3 Sumo Deadlifts off blocks(Use up to 80-90% of 1RM Sumo DL)C. 5min to get as far as […]

01/02/2022 ENDURANCE

chipper 50’buy in 800m runthen:50 burpee broad jumps100 cal on ergo150 walking lunges farmers carry200 wall balls250 sit ups if time left amrap: cals on ergometer

01/02/2022 GYMNASTICS

warm up 8’10m duck walk10 cossack squats10m bear crawl10 plank to ankle touches strength 30’ 3-4 rounds of3-5 single leg jumps left on plate/box,etc.3-5 single leg jumps right on plate/box,etc.30” top of rings hold10-16 elevated feet shoulder taps3-6 tempo pull ups 3/1/X/2 wod 15’ death by jumping jacks, squats and burpeesstart with 4jj, 2 squat […]

01/02/2022 CROSSFIT

A. 4 sets A1. OA Landmine Press in half lunge6-10 reps per side A2. OA Ring Rows 6-10 reps per side6-10 reps per side then B1. 3sets Strict press 3reps C1. Conditioning AMRAP 4: 20 Double Dumbbell Box Step-Overs 20 Toes To Bar Max Calorie Echo Bike/Row/Burpee Rest 2 Minutes AMRAP 4: 15 Double Dumbbell […]

31/01/2022 CROSSFIT

A. Strength power cleans 9minemom 10min1-3min 5 power cleans4-6min 3 power cleans7-9min 1 power clean d) conditioning 24minAMRAP 3min27 cleans 40/30max cals row/bike/burpee 2min rest AMRAP 3min21 cleans 50/35max cals row/bike/ burpee 2min rest amrap 3min15 cleans 60/40max cals row/bike/ burpee 2min rest amrap 3min9 cleans 70/45max cals row/bike/ burpee Buyout: 50 Wallball-situps

ENDURANCE / GYMNASTICS 28/01/2022

Warm up: AMRAP 8´ 5 Cal Row/ Ski/ Echo/ Bike 5 Push up 5 Air Squat 5 Cal / Echo/ Bike/ Ski/ Row 5 Sit up 5 Reverse Lunges Aktivation: TABATA „CORE“ Skills: – Double Unders – Pistol Squat Workout: hero workout „ANNIE“ 50-40-30-20-10Double UndersSitups

CROSSFIT 28/01/2022

Skill & Strength 5 Sets For Quality:3 Hang Muscle Snatches then Hang Muscle Snatch3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% 1 Rep @ 88% B. conditioning 3 Rounds For Time:9 Squat Snatches 61 / 43 kg15 Bar-Facing Burpees21 […]

CROSSFIT 27/01/2022

A. 400m SB Carry B. For time: 50 SB Front Squats @ 0.5/0.33BW50 SB Floor Presses50 DB Front Squats @0.5/0.33BW(both DBs combined)50 DB Floor Presses50 BB Front Squats 0.5/0.33BW50 BB Floor Presses

CROSSFIT 26/01/2022

A. 3 Sets of:A1. Bench Press6x Close Grip + 6x Normal Grip + 6 Wide Grip,repeat pattern for 2 Sets+ in a row till failure A2. 10-15 Ab-Wheel Roll-Outs A3. 5-8 (Banded) Strict Pull-Ups @3121 B. For time: 1000m Row(800m Run) then, no rest12-9-6Devils Press 2×22,5/15kgDB Box Step-overs 2×22,5/15kg Time Cap: 10:00min

ENDURANCE 25/01/2022

amrap 50‘with e10mom starting at 0‘ run 1 big round10 burpees10m walking lunges with medball10 HR push ups10 medball thrusters20 burpees20m lunges20 HR push ups20 medball thrusters30 burpees30m lunges…add 10 reps each round

GYMNASTICS 25/01/2022

warm up 10‘1’ du practise4 greatest stretch6 scap pull ups8 air squats1 wall climb A. strength 25‘pistol, dips & pull up progression4-5 rounds (focus on form!)6-10 pistols left/box6-10 pistols right/box6-10 ring dips (depth!)6-10 strict pull ups(wide grip if possible) emom 12‘ (30-45“)hs holdhollow rocksshoulder tapsair squats

CROSSFIT 25/01/2022

A. StrengthDeadlift All Percentages Based Off 1RM Deadlift1 Set of 5 @ 50%1 Set of 3 @ 60%1 Set of 2 @ 70%1 Set of 1 @ 75%1 Set of 1 @ 80%1 Set of Max Reps @ 85% Rest 1-3 Minutes Between Sets. B. Conditioning AMRAP 20:Max Cal Bike/Row/Ski Erg/OR Burpee over Box steps […]

CROSSFIT 24/01/2022

A. Strength Strict Press All Sets Based Off 1RM Strict Press 1 Set of 5 @ 50% 1 Set of 3 @ 60% 1 Set of 2 @ 70% 1 Set of 1 @ 75% 1 Set of 1 @ 80% 1 Set of Max Reps @ 85% Rest 1-3 Minutes Between Sets.  B. Conditioning 3 […]

CROSSFIT 21/01/2022

A. Strength (20 min ) 3 sets of:Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1(make sure your knee hovers above the ground without making contact – knee touch without hard impact)1min rest Strict Chinups x Max Reps in 60 secondsRest 60-90 seconds B.4 rounds for time of:40 Double-Unders20 Wall Ball Shots (20/14 lbs)10 Chest-to-Bar […]

CROSSFIT 20/01/2022

A. Technique:A1. How to pick up a SB into Bear Hug PostionA2. How to pick up a SB into Front Rack Position B. SB GTO ladder:2-2-2-2C.SB Clean Ladder:2-2-2-2 D. In Teams of 2, ,I go, you go‘, for time: 5×10 SB Front Squats(each) 0.5/0.33BWE. In Teams of 2, ,I go, you go‘, for time: 5×10 […]

CROSSFIT 19/01/2022

A. strength3 Sets of:4 Backsquats @32X1 B. For time: 50 KBS 24/16kg1 KB TGU L + 1 KB TGU R 24/16kg40 KB Goblet Squats 24/16kg1 KB TGU L + 1 KB TGU R 24/16kg 30 T2B 1 KB TGU L + 1 KB TGU R 24/16kg20 Burpee Box Jumps1 KB TGU L + 1 KB […]

CROSSFIT 18/01/2022

A. StrengthStrict PressAll Sets Based Off 1RM Strict Press 1 Set of 5 @ 65%1 Set of 5 @ 73% 3 Sets of 5 @ 78%1 Set of 5+ @ 78% Rest 1-3 Minutes Between Sets.  B. Conditioning 4 Rounds For Time: (16 min TC) 400 Meter Run (2rounds run) 8 Shoulder to Overhead 70/ 50 […]