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 […]
CROSSFIT 17/01/2022
A. Skill Hang Power Snatch & Snatch & Overhead Squatwork up to weight with perfect technique B. Condi a. for time: (timecap 10min) 45 Hang Power Snatches (40/30) 90 Wallballs alt. Intermediate: 60 DB Power Snatches 90 Wallballs b. AMRAP 20 min 5 Handstand Push-ups10 Alternating Pistols15 Pull-ups Every 5 Minutes [Starting at 0:00]:30 cal […]
INTERMEDIATE 15/01/2022
A. Strength3 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) B. Conditioning in teams of 2 50/40 Calories of Rowing80 Russian Kettlebell Swings 50/40 Cal on Echo 40 […]
90 min Performance 15/01/2022
A. Movement Prep for quality4sets 5 Strict Press Behind the Neck in Split3 Clean Pulls B. WeightliftingSquat Clean & Jerk 3 @ 40´%3 @ 50%3 @ 60% 3 @ 75%2 @ 80% 1 @85% 1 @88% C. Strength5 sets 5 reps of Backsquats @70% D. Conditioning Buy In: Run 800 meters (1big +1small) 4 AMRAPs […]
CROSSFIT 14/01/2022
A. Strength:build up to a heavy2RM turkish getup then create a fun strength complex with3 sets Meadow Landmine Row per side B. Conditioning 3 rounds for time of:100 double-unders50 dumbbell snatches25 pull-ups buy out 5min:400 Meter Run (2rounds) Max Reps of Single-Arm Dumbbell Thrusters
CROSSFIT 13/01/2022
A. 3 Sets of:HOH Rope Pulls B. 3 Sets to establish a heavy set of:20m SB Front Rack Walking Lunges C. 3 Sets to establish a heavy set of:Covering a 20m distance with following pattern:SB Bear Hug Left Step + Right Step + Squat D. 1 All-Out Set of:30/20 Calories Assault Bike
CROSSFIT 12/01/2022
A. Skill Bodyweight Skill Handstand / Hanstandwalk B. Conditioning AMRAP 5:5 BB Presses 50/35kg5 Lateral Burpees over the bar -then, no rest- AMRAP 5:Row for calories -then, no rest- AMRAP 5:5 BB Push Presses 60/40kg5 Lateral Burpees over the bar -then, no rest- AMRAP 5:Row for calories -then, no rest- AMRAP 5:5 BB Floor Presses […]
CROSSFIT 11/01/2022
A1: Weightliftingbuild up to a heavy complex 2 Clean Pull to Toes + 1 Hang Clean + 2 Frontsquat A2: Alternative for Intermediate Athletes: 4 sets of 5 rep Backsquat B. Conditioning 5 rounds for time of:3 Wallclimbs20 wall-ball shots10 deadlifts (55% of 1 RM)
CROSSFIT 10/01/2022
A. Strength OTMx 102 Paused Frontsquats (2 sec pause@bottom)build up to a moderate weight B. Conditioning a) For Time:9-7-5:Double Dumbbell Hang Power CleanDouble Dumbbell Front SquatDouble Dumbbell Push Jerk Timecap: 8min 2 min rest b) AMRAP 12:3 Dumbbell Front Squats 22.5 / 15 kg’s3 Chest To Bar Pull-ups3 Box Jump Overs (24″/20″)6 Dumbbell Front Squats […]