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INTERMEDIATE 21/09/2019

„A. Prep for WOD B. Conditioning in teams of 2: AMRAP 40: 30 DB Power Cleans (22,5, 35) 400 Meter Run 30 T2B 400 Meter Run 30 Air Squats 400 Meter Run

INTERMEDIATE 20/09/2019

A. Prep for WOD prep pec for dipsprep psoas for leg raises B. Conditioning Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Stationary Dips Station 3 – 30/20 Calories of Assault Bike Station 4 – 15 Hanging Leg Raises Station 5 – 15 […]

CROSSFIT 20/09/2019

0. rec Warmup A. Strength (00:15 – 00:40) C2B Pull-ups Rx+:(50-75 reps – accumulate)Rx: (30-50 – accumulate)L3: (Regular Pull-ups x 30-40 – accumulate)L2: (Partner Assisted x 30 Reps accumulate)L1: (Ring Rows x 30-50 Reps)Beg: (1-Arm KB Rows x 50 reps each side) B. Conditioning (00:40-00:50) Glycolytic Capacity – Goal: hard 90% efforts for ALL sets. […]

INTERMEDIATE 19/09/2019

A. Strength 3 sets of:Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds Handstand Hold x 45-60 seconds(progress from back to wall to nose to wall, and eventually […]

CROSSFIT 19/09/2019

A. Strength (00:15- 00:40) 1) Front Box Squat – Regular Stance: 8 x 3 @85% of 26/8, every 60s.– If no 1RM Front Box Squat use 65% of 1RM Front Squat– 5% more than last week 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. only for advanced athetesL2/L1: […]

INTERMEDIATE 18/09/2019

A. Strength 4 sets of:Russian Step-Ups x 10 reps each leg Side Plank x 45 seconds each side 100-Meter Suitcase Carry + Waiter’s Carry (5rounds in gym) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B. Conditioning3 rounds for time […]

CROSSFIT 18/09/2019

A. Prep for WOD (00:00- 00:20) 10 min of Dynamic Warmup 15:00 – 20:00Review all movements B. Conditioning (00:30- 00:60)Partner Conditioning – Cardiac Power- Goal: sustain a moderate level of intensity for each set splitting work as needed. DB choice should be LIGHT. In teams of 2: 0:00 – 10:00 20 Box Jumps (24, 20) […]

INTERMEDIATE 17/09/2019

A. Strength 4 sets: Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B. Conditioning For max reps: 4 Minutes of Dumbbell Burpee […]

CROSSFIT 17/09/2019

A. Strength (00:15-00:35) 1a) Close Grip Floor Press: 4 x 5. No rest.1b) DB Hammer Curls: 4 x 10. Rest 60s. B. Conditioning (00:35-00:55) Aerobic Power – Local Endurance – Goal: Slow, but consistent pace throughout – 75% effort.  3 RFT: 750 Meter Row10 meter Handstand Walk (or 40 Shoulder taps in wall climb / […]

INTERMEDIATE 16/09/2019

A. Strength 5 sets for max reps of:45 seconds of L-Seated Dumbbell Presses45 sec rest 45 seconds of Jump Rope PracticeRest 45 seconds B. Conditioning (00:30-00:55)AMRAP 15:10 Left-Arm Dumbbell Push Presses10 Right-Arm Dumbbell Push Presses15 Dumbbell Goblet Squats20 V-Ups C. Acessory Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

CROSSFIT 16/09/2019

A. Strength (00:15-00:40) 1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 1 Set = 1 power clean + 1 squat – not done touch n go. not dropping weight. 2) Review Rope Climb & Scaling B. Conditioning (00:40-00:50) For time: 10-8-6-4-2 Squat Cleans (60, 42,5) 5-4-3-2-1 legless Rope Climbs / […]

INTERMEDIATE 14/09/2019

A. Prep for WOD (00:00_00:15) B. Conditioning (00:20 -00:60) In teams of 3:Buy-in: 3 km Run (4 big rounds 2small) (running together) Then,3 Rounds of: *One person works. Split as needed. 150 Double Unders90 Wall Balls (20, 14)30 Deadlifts (100, 60) then,Cash-out: 1,6 km Run (2 big rounds 2 small) (running together)

INTERMEDIATE 13/09/2019

A. Prep for WOD B. Conditioning Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Kettlebell Swings 12 Strict Pull-Ups C. Acessory Zottaman Curls: 3 x 10. Rest 60s.(https://www.youtube.com/watch?v=wrjEdVZrkhk)

CROSSFIT 13/09/2019

0. rec Warmup A. Strength (00:15 – 00:40) Handstand Push-up: Rx+: (Deficit x 20-30 reps – accumulate)Rx: (Strict x 20-30 reps – accumulate)L3: (Kipping x 30 reps – accumulate)L2: (1 Abmat x 20 Reps – accumulate)L1: (Box Push-ups x 30-50 reps – accumulate)Beg: (Box Dips x 30 Reps – accumulate) B. Conditioning (00:40-00:50) For time:21-15-9C2B […]

INTERMEDIATE 12/09/2019

A. Strength3 sets of: Station 1 – Left Leg Bulgarian Split Squat x 8 reps Station 2 – Right Leg Bulgarian Split Squat x 8 reps Station 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels @wall x 10 reps B. ConditioningEvery 3 minutes, for 15 minutes (5 sets) […]

CROSSFIT 12/09/2019

A. Strength (00:15- 00:40) 1) Front Box Squat – Regular Stance: 8 x 3 @80% of 26/08, every 60s.– If no 1RM Front Box Squat use 65% of 1RM Front Squat 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. only for advanced athetesL2/L1: Double Leg Box Jumps to […]

INTERMEDIATE 11/09/2019

A. Strength EMOM for 16 minutes (4 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Double KB Iso Row x 8/8 reps Station 3 – Hollow Hold/Rock x 45 seconds Station 4 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning For time: 40/30 Calories of Assault Bike […]

CROSSFIT 11/09/2019

A. Prep for WOD (00:05- 00:20) 5 min of Dynamic Warmup 10:00 – 20:00Review – Clean & Jerk B. Conditioning (0:20-00:55) For time: 30 Clean + Jerks (60, 42,5) Run 1,6 km ( 2 bis + 2small rounds) 5 legless Rope Climbs / 20 Towel Pullups Run 1,6 km ( 2 bis + 2small rounds) […]

INTERMEDIATE 10/09/2019

A. PrepPrep for WOD B. ConditioningFor time:50 Russian Kettlebell Swings40 Walking Lunges with Farmer’s Carry30 Burpees20 Dumbbell or Kettlebell Thrusters10 *Weighted Strict Pull-Ups20 Dumbbell or Kettlebell Thrusters30 Burpees40 Walking Lunges with Farmer’s Carry50 R Kettlebell Swings C. AcessoryBanded OH Triceps Extensions: 4 x 25. Rest 60s.

CROSSFIT 10/09/2019

A. Strength (00:15-00:35) 1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s.1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s. B. Conditioning (00:35-00:55) AMRAP 17:Teams of 2 21 Air Squats15/12 Calories on Rower 9 DB Hang Power Snatch (22,5, 35) (9 Reps each side)*One athlete […]