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INTERMEDITATE 11/01/2019

A. Strength E2MO2m , for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning 5 rounds for […]

CROSSFIT 11/01/2019

A. Strength Take 20 minutes to build to 90-95% of your 1-RM Deadlift Followed by… EMOM for 6 minutes: Deadliftt x 2 reps @ 85-88% B. Conditioning for 6 minutes each round: in teams of 2 IGYUGO: 12/8 Cal Assault Bike 8 Burpees rest 1 min 12/8 Cal rowing 6 Burpees over Rower

BODYWEIGHT 10/01/2019

A. Skill invest 20 min in your free handstand B. Conditioning 3 rounds for time of: / from Crossfit.com 06/01/2019 15 inverted burpees (supine to handstand) 1,000-m row 15 burpees over the rower C. Corework 

INTERMEDITATE 10/01/2019

A. Strength 4 sets of: Back Squat 6-8 reps Single Arm Dumbbell Row x 8-10reps each arm Hollow Body Rock x 45-60sec rest 45sec B. Conditioning 1 round for time of: 400 Meter Run / 500 Meter Row or Ski / 25 cal AB 20 Goblet Squats (Kettlebell weight: 20/12) then 1 round 400 Meter […]

CROSSFIT 10/01/2019 Benchmark wod FRAN

A. Strength (20min) 3 sets of: Back Squat 6-8 reps Single Arm Dumbbell Row x 8-10reps each arm Hollow Body Rock x 45-60sec rest 45sec B0. Prep for WOD (15min) invest 10 min in pullup efficiency work invest 5 min in Thruster Speed work B. Conditioning (timecap 10 min) Fran 21-15-9 Thrusters (42,5/30) Pullups

INTERMEDITATE 09/01/2019

A. Strength EMOM for 10 minutes (2 sets of each): Minute 1 – Strict Ring Pull-Ups x 6-8 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Sandbag Rows x 6-8 reps Minute 4 – Barbell Rows x 6-8 reps Minute 5 – Hollow Rocks or Hold x 30-40 seconds B. Conditioning […]

CROSSFIT 09/01/2019

A. Strength EMOM for 10 minutes (2 sets of each): Minute 1 – Strict Ring Pull-Ups x 6-8 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Sandbag Rows x 10-12 reps (obilques engaged, neutral spine) Minute 4 – Barbell Rows x 6-8 reps (try to mimic same tension as sandbag rows) […]

INTERMEDITATE 08/01/2019

A. Strength E2MO2M, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning AMRAP 12 minutes of: 15 Wall Ball Shots 10 Alternating Single-Arm Dumbbell Snatches 10 […]

BODYWEIGHT 08/01/2019

A. Skill work on free Handsstand for 20 min B. Conditioning For time: 50 strict pull-ups 100 push-ups 150 squats

CROSSFIT 08/01/2019

A. Strength (30min) part 1: Every 2 minutes, for 12 minutes (6 sets): 2 Front Squats + Jerk @ 90-95% of 1-RM C&J part 2: Strict Overhead Press / work from ground *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 […]

Core Strength Work – Week 2

Stelle dir deine Stoppuhr auf 3 min: Innerhalb von 3 Minuten so viele Reps wie möglich von: Varianten – alle hängend an Pullup Stange: Hanging Knee Raises (Intermediate) , Hanging Straight Leg Raises (Regular), Hanging STRICT Toes2Bar (Advanced). Bewegungsablauf: 2 sek hinauf, 2 sek halten, 3 sek hinunter Wähle eine Variante welche du 3 Minuten […]

INTERMEDITATE 07/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold for alap / if necessary ring hold B. Conditioning In teams of 2, alternating movements throughout, AMRAP 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell […]

CROSSFIT 07/01/2019

Focuspoint for the following weeks:  Full shoulder scapular retraction. Your  aim should be to be able to do a fully retracted strict chest to bar pullup by the end of January. If you are not capable of doing them from a Bar work with gymnastic rings.  Furthermore we focus on one legged squat exercises with […]

CROSSFIT 05/01/2019

A. HeroWod „Warmup“ teams of 2 in a timewindow of 20 minutes from 0:00 – 5:00: member A: Russian KBS (32/20) / EMOM 3 Burpees member B: Farmer Carry to 3rd floor and back to gym from 5:00 – 10:00: member A: DB Dumbbell Squats (22,5/35) /  EMOM 3 Burpees member B: mixed Carry to 3rd […]

INTERMEDITATE 04/01/2019

A. Strength 3 sets of: 1 min AMRAP Romanian Deadlift Rest 1 min then 3sets 1 min AMRAP seated DB Press Rest 1min B. Conditioning AMRAP 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for […]

CROSSFIT 04/01/2019

A. Strength 3 sets of: 1 min AMRAP Romanian Deadlift Rest 1 min then 3sets 1 min AMRAP seated DB Press Rest 1min B. Conditioning (21min) For time: 7 rounds for time 5 deadlifts (120/85) 7 chest to bar pull ups 9 wall balls 9/6

INTERMEDITATE 03/01/2019

A. Strength 3 sets of: Back Squat x 8 reps @ slow decent explosive get up Rest 60 seconds 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right […]

CROSSFIT 03/01/2019

A. Strength (20min) 3 sets of: Back Squat x 8 reps @ slow decent explosive get up Rest 60 seconds 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk […]

INTERMEDITATE 02/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold for alap B. Conditioning In teams of 2, alternating movements throughout, AMRAP 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Burpees 5 Strict […]

CROSSFIT 02/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold with chest on the bar for alap directly into 5 wallclimbs 0B. Prep for B work for 10 min on squat clean technique with increasing weight B. Conditioning […]