01/04/2022 CROSSFIT
A. Prep for WOD B. team conditioning 35minin teams od 2for time6 rounds16 deadlifts 60/4016 burpees over the bar into 6 rounds12 hang power cleans 60/4012 box jumps 60/50 into 6 rounds8 push jerks 60/408 burpee box jumps 60/50
A. Prep for WOD B. team conditioning 35minin teams od 2for time6 rounds16 deadlifts 60/4016 burpees over the bar into 6 rounds12 hang power cleans 60/4012 box jumps 60/50 into 6 rounds8 push jerks 60/408 burpee box jumps 60/50
A. 3 Sets of: A1. 6-8 Supinated Bent-over BB Rows A2. 15 Strict Hanging Knee Raises B. 3 Sets of: B1. 5 Sumo Deadlifts off blocks B2. 6-8 SB Presses C. For time: 200m Walking Lunges 200m SB Front Rack Carry @ 0.33/0.25 BW 200m KB Farmers Carry 2×32/24kg
A. For time: 800m Run w/ Med Ball on L shoulder 9/6kg 20 Med Ball Russian Twists 15 Strict Pull-Ups 10 Burpees 1/1 TGU 24/16kg 800m Run w/ Med Ball on R shoulder 9/6kg 20 Med Ball Russian Twists 15 Strict Pull-Ups 10 Burpees 1/1 TGU 24/16lg 400m Run w/ Med Ball on L shoulder […]
3rds5 up downs10 scap push ups16 russian twists10m duck walk 50-40-30-20-10 45‘ TC burpeesmed ball squatshollow rockshr push ups *start each round with 2 small rounds
stationen betriebwarm upgerate aufbauen und 1x 10 cal pro gerät gemütlich und 1 kleine runde laufen amrap 4×10’ amrap mit 2’ pause zwischen den stationen10’ cal ski10’ cal bike10’ cal row10’ small rounds run
A. functional bodybuilding 15min 4 supersets 10-12 alt kettlebell gorilla rows 10-12 stationary dips B.) conditioning 20 min emom 20min (5 rounds) 1. max cal bike/echo/row 2. max double db/kb clean&thruster 24/16 3. max hand release push ups 4. rest
A. front squat (20min) 1. build to a heavy set of 6 repsthen 3 sets of 5 Frontsquats 15-20sec rest 5 Frontsquats B. For time (15min) 7 rounds for time7 thrusters 40/307 pull ups7 burpees
A. Strengthwork up to 65 % of 1rm Deadlift 3 sets Deadlift x 5 reps @65%rest 15-20 seconds Deadlift x 5 reps @65%rest 90 Seconds „ B. Conditioning AMRAP 15 minutes of: Run 400/200 (2rounds/1round) Max-rep strict pull-ups Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-15:00 […]
A. 3 Sets of: 30m Farmers Carry AHAP B. Teams of 2, for time: 60 SB GTO 60/40kg
A. Front Squat: 10-8-6-4-2 B. AMRAP 8: 150/100M Row 20 Alternating Reverse Lunges w/ KB in Goblet Position 24/16kg(total) 10 Push-Ups -2min Rest, then- AMRAP 8: 200m Run 20 KB Goblet Squats 24/16kg 10 Pull-Ups
4×8‘ amrap 1’ pause inbetw sets partner wod runden zählen und cals(laufen kleine runden) 1 300m ski and 200m run2 40m sandbag lunges and 200m run3 300m rudern and 200m run4 50wallballs and 200m run5 50 burpees and 200m run
warm up3 rounds5 burpees10m walking lunges double dip1 wall climb strength 25‘3-4 rounds 20 shoulder taps feom box10/10 box pistols/ pistols3-6 deep ring dips2 wall climbs + 15 sec hold wod – amrap 15‘20m sa kb oh carry left-„- right15/15 side dips30 superman extensions30 cals ergo
A. clean & jerk (12min ) 10-8-6-4-2 rep clean & jerks *building to a heavy double B. conditioning 15min 5 rounds for time 5 push jerks 70/45 10 deadlifts 70/45 15 toes to bar
0) warmup shuttlerunsburpees A. Skill & StrengthHandstand push ups 10min emom 10min 1. max strict handstand push ups / double dumbbell press 2. rest B.) conditioning (17min) for time 800m run 80 db snatches 20/15 400m run 40 burpees over the dumbbell 200m run 20 single dumbbell devils press 20/15
A. power snatch 10-15min 1. build to a heavy set of 10rep 2. 1 x 10 @ 90%, 1 x 10 @ 80% B. conditioning 15min 3 rounds for time 10 power snatches 60/40 20 pull ups 50 double unders
A. 3 Sets of: 5 SB Bench Press AHAP into Max SB Bench Press w/ half weight + HOH Rope Pull B. 1 Set of: 400m SB Carry @ 0.5 BW C. For time: 100 SB Squats @ 0.5 BW
A. Deadlift: 10-8-6-4-2 B. AMRAP 20: 15 OA DB Deadlifts 35/20kg L 20 OA DB Bumper Plate Step-Overs* L 30m OA DB Suitecase Carry L 200m Run 15 OA DB Deadlifts 35/20kg R 20 OA DB Bumper Plate Step-Overs* R 30m OA DB Suitecase Carry R 200m Run *Step-overs over a 20+10kg Plate for Men, […]
warm up 10’ stair run 20m walking lunges 3 inch worm 10m bear crawl 20 pull aparts A. strength 25’ 3-4 rounds ring dips x max reps directly into push ups max reps box pistols 8/8 max chin over bar hold x1 directly into banded lat pull downs -rest as needed B. wod 12’ amrap […]
warm up 8’ 1 stair run 5 wbs5 burpees 10m walking lunges 42’ amrap +e7mom 15 burpees 200m farmers carry (16/20) 500m various ergo 100 wb
A. Push press 10-15min 1. build to a heavy set of 10rep 2. 1 x 10 @ 90%, 1 x 10 @ 80% B. Conditioning 15min amrap 15min 15/12 cal row 12 box jump overs 60/50 9 shoulder to overhead 60/50