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HYROX 13/11/2019

S1: 4 min of Rowing (aim for 1k) 15 sec for changeS2: 4min of Ski Erg (aim for 1K)15 sec for change S3: 4 min of Rowing (aim for 1k) 15 sec for changeS4: 4 min of Sledpush (aim for 50meter) 15 sec for changeS5: 4 min of Rowing (aim for 1k) 15 sec for […]

INTERMEDIATE 15/11/2019

0. Warm-Up. A. Skill Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow Rocks + 30 Single Unders B. Conditioning (00:40-00:55) For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″) then rest 4 min EMOM 6 min ODD: 15/12 cal […]

CROSSFIT 15/11/2019

A. Prep for WOD (00:15 – 00:20) 3 Rounds of:5 Power Cleans5 Romanian Deadlifts5 Front Squats5 Banded Glute Bridges*Set-up pull-up scaling between rounds + 3-5 reps B. Conditioning (00:20-00:60) 6 RFT:30 Air Squats19 Power Cleans (60, 42,5)7 Strict Pull-ups400 Meter Run C. Acessory Banded Pull-through: 4 x 25. Rest 60s. – sumo stance

INTERMEDIATE 14/11/2019

Warm-Up.Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.) Followed by… 3 sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 repsMed Ball […]

CROSSFIT 14/11/2019

0. Warmup 1) perform 5 minutes of this – skips, walking lunges, carioca, ect.2 specific shoulder warmup A. Strength (00:20- 00:40) 1a) Slight Decline DB Bench Press: 4 x 10. Rest 30s.– elevate the front of the bench on a 20kg plate – roughly 10 cm off the floor– use the same weight or slightly […]

INTERMEDIATE 13/11/2019

0 Warm-Up.Warm-Up.Full Body CARs Routine Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. A. Skill Practice Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow […]

CROSSFIT 13/11/2019

0. Warmup (00:00-00:15) 1: 10 Walking Lunges2: Worlds Greatest Stretch x 20s each3: 10 Hollow Rocks + 10 Supermans4: 10 V-Ups + 10 Front Squats w. empty bar Then,Review All Metcon Movements:– Hang Power Snatch– OHS– SDHP A. Skill Practice Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, EMOM 10:ODD Minutes: […]

INTERMEDIATE 12/11/2019

Warm-Up. Wall Slides x 10 Pec Activation Followed by… EMOM 6 minStation 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Banded Glute Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength3 sets of: 1-1-2 Dumbbell Bench Press x 8 reps (https://www.youtube.com/watch?v=Tb_NZDKGkvI) Kettlebell ISO Rows x 6 […]

CROSSFIT 12/11/2019

0. Warmup 1) Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect. 2) Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each. 3) 3 Rounds of:Thoracic Rotations x 5 each.Banded Facepull-aparts x 10Banded Pull-aparts x 10 A. Strength (00:15-00:30) 1) Seated Dynamic Box […]

CROSSFIT 11/11/2019

A. Strength (20:00 – 40:00) Push Press: 2RM in 9 sets. Rest 2:00– Goal: Build to 90-95%– Reset reps – not touch n go– Sets should look like 3-3-2-2-2-2. B. Conditioning (40:00 – 60:00) 2 RFT: 150 Double Unders 75 Calorie Row or 50 Calorie Bike 50 DB Push Press (22,5 kg, 35pds) C. Corework […]

INTERMEDIATE 11/11/2019

0. Warm-Up. (00:05-00-15) E.g. 2 sets of:30 seconds of Banded Palloff Hold (Left)30 seconds of Banded Palloff Hold (Right)30 seconds of Banded Lateral Monster Walk (Left)30 seconds of Banded Lateral Monster Walk (Right)30 seconds of Dynamic Bulgarian Split Squat Jumps (Left)30 seconds of Dynamic Bulgarian Split Squat Jumps (Right)Rest 60 seconds You should be able […]

INTERMEDIATE 09/11/2019

A. Prep for WOD work on perfect hinging technique B. Conditioning For time with a partner:400 Meter Farmer Carry (32, 24) (10 rounds in the gym) Then,4 Rounds of:30 Deadlifts (102,5 70)30 Goblet Squats (32, 24)Then,400 Meter Front Rack Carry (24, 16)*One person works – split as desired.

HYROX Kick-off Event

Letzten Dienstag starteten wir gemeinsam in die HYROX Saison. Als Vorbereitung gabs ein Kick-off Event mit einem fordernden (aber hoffentlich auch lustigen) Team Workout. Bis zum 30. November finden HYROX Vorbereitungsstunden jeden Mittwoch um 19 Uhr statt.

HYROX 06/11/2019

A. Warmup B. Conditioning 5 Stations of 1) Teams of 2 SKI (45sec/45sec) while TEAMS of 2 running for 2 rds 2) Teams of 2 ROW (45/45) while TEAMS of 2 running for 2 rds 3) Teams of 2 BuPe Broad Jumps (45/45) while TEAMS of 2 running for rds 4) Teams of 2 Prowler […]

SWEATSHOP 04/11/2019

Warmup:30 sec on 15 sec off1: Doubleunders2: Mountainclimbers3: KB- Taters4: Doubleunders5: Burpees6: KB Gobletsquats7: Doubleunders8: Hollow Rock 2 Candlestick9: KB one arm thruster then 10 min EMOM:E: 15/12 cal Bike/Row/SkiO: 50 sec plank variation 3min rest then 10 min EMOM:E: 15/12 cal Bike/Row/SkiO: 10 Burpee to T2b 3min rest then 10 min EMOM:E: 15/12 cal […]

FUNDAY 03/11/2019

A. Prep for WOD (00:00-00:20) Hip mobility, Shoulder Mobility B. Conditioning 8 min AMRAP15 Calorie Row15/12 DB Thrusters or BB Thruster (42,5/30) 2 min rest 8min AMRAP 15 KB OHS or BB OHS (42,5/ 30 )15/12 Calorie Assault Bike or Row 2 min rest 8 min AMRAP 30 meter OH DB walking Lungesstairhouse run from […]

INTERMEDIATE 08/11/2019

0. Warm-Up.Banded Good Mornings x 30-60 secondsBanded Lat Stretch x 30-60 seconds per armBanded Scarcrow x 30-60 seconds per position Followed by… 10 minutes of skill work of your choice (Gymnastics, Double-Unders, etc.) A. Strength3 sets of eachStation 1 – Russian Kettlebell Swings x 30 repsStation 2 – Ab-Wheel Rollouts x 10 repsStation 3 – […]

CROSSFIT 08/11/2019

A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.5 C. Acessory

INTERMEDIATE 07/11/2019

0- Warm-Up.3 min cardio Hip & Ankle Mobility x 4 minutesCouch Stretch x 60-90 seconds per side A. Skill E90sec:Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow HoldStation 2 – 30 seconds per side of Paloff Hold Alternating Reverse LungesStation 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)Station […]