Blog

INTERMEDIATE 18/01/2020

0. Warmup KB Complex: 10 Goblet Squats 5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links 10 presses (strict -> push press) rechts / links 10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl A. Gymnastic Skill Strength: Shoulder / Core Strength: 1) Ring Rows im […]

CROSSFIT 90 18/01/2020

Warmup: for 10 minKB Complex:10 Goblet Squats5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links10 presses (strict -> push press) rechts / links10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl LONG TIME NO SEE: ODD OBJECT STRENGTH & CONDITIONING each station for 12 min amrap […]

ENDURANCE 15/01/2020

0. Warmup max 5 min A. Conditioning (intensity scale 6 from 10) A. 25 minutes of constant grinding (equipment 4 Echobikes)in teams of 2 complete AMRAP calories on an Echo Bike 50 cal hands & feet / plank variation 50 cal hands only / plank variation 50 cal feet only / plank variation 50 cal […]

INTERMEDIATE 17/01/2020

Warmup work on animal flow movements Then… B. Conditioning AMRAP 24min 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Goblet Squats 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does […]

CROSSFIT 17/01/2020

0. Warmup A. Strength (00:20- 00:40) 1a) Bench Press: 5 x 5. Rest 45s. – Build in weight each set 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – 1 challenging weight for all sets inbetween rows Ring Dips: 5 x 10.- add weight if needed. B. Conditioning (00:40- 00:55) 4 Rounds of: […]

INTERMEDIATE 16/01/2020

2 or 3 Sets:Warm-Up. Banded Lat Stretch x 60 seconds each sideBanded Hip Flexor Stretch x 60 seconds each side Followed by… 2 Sets:Banded Good Mornings x 20 repsReverse Snow Angels x 10 reps A. Strength3 setsStation 1 – Sandbag or Kettlebell Front Squats x 10 reps Station 2 – Single-Arm Dumbbell Row x 6-8 […]

CROSSFIT 16/01/2020

0. Warmup A. Strength (00:15-00:50) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00– Goal: Beat last weeks weight if you’re feeling good. then 2) Power Clean + Front Squat + Jerk: 5sets x 1 + 3 + 1 @75% of Jerkinbetween Standing Box Jumps Accumulate 20 jumps to a challenge a […]

INTERMEDIATE 15/01/2020

0. Warmup A. Strength3 sets of:Barbell Z-Press x 8 reps @ 2011 Weighted Strict Pull-Up x 8 reps (if possible weighted) Reverse Dumbbell Flies x 10-12 reps Ab-Wheel Rollout x 8-10 reps B. Conditioning For time:25/18 Calories of Assault Bike50 Dumbbell Push Presses50 Dumbbell Push-Ups50 Dumbbell Push Presses25/18 Calories of Assault Bike

CROSSFIT 15/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning 2k Row (or 1,6km run) 21 T2B 100 Double Unders 1k Meter Row (or 800 Meter Run) 15 T2B 75 Double Unders 500 Meter Row (or 400 Meter Run) 9 T2B 50 Double Unders C. Acessory rest of time ergo / row/bike/ski

INTERMEDIATE 14/01/2020

4 Sets (alternate sides to complete 2 sets on each side):Kettlebell Windmill x 5Waiter Carry x 40 meterSingle-Arm Kettlebell Deadlift x 5one sided Farmer Carry x 40 meterSingle-Leg Kettlebell Deadlift x 5 Then… A. Strength (4sets) Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station […]

CROSSFIT 14/01/2020

0. warmup A. Strength (00:15-00:40) 1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.– neutral grip1b) Strict Chin-up: 4 x 6. Rest 45s.– Rx+ – weighted– L3: – BW– L2: Partner Assisted Pull-ups– L1: Ring Rows x 10-15 each set. B. Conditioning (00:40-00:60) EMOM 16:Minute 1: 15 Push Press […]

INTERMEDIATE 13/01/2020

Warm-Up. Pre-Run Warm-Up Drills Followed by… A. Skill Spend 10 minutes working on… Muscle-Up Transition Drills Then… B. Conditioning Every 6 minutes, for 30 minutes (5 sets) for times:400 Meter Run20 Plate Ground to Overhead10 Burpees to Bumper Plate

CROSSFIT 13/01/2020

0. warmup A. Strength (00:15-00:45) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:38-00:60) A: for time 100 Russian KBS (32/24) EMOM 6 Burpees 2 min rest B:for time 100 T2B EMOM 2 Wallclimbs / OR 6 meter HS Walk

INTERMEDIATE 11/01/2020

A. Strength Station 1 – 8 – 10 Frontsquats (slow decent, explosive getup) Station 2 – Chinup Grip Hold x ALAP (straight body, shoulder wide grip, as high as possible) Station 3 – Palof Side Hold Lunges x 30 seconds each side B. Conditioning 20min AMRAPin teams of 2: A: CINDY as long B completes […]

ENDURANCE 08/01/2020

3 X A then B then C in total 90 min work A. 10 min Endurance Interval2k Row @mid intensity (row @80% of your 100% 500 meter) 2min rest B. 8 min @ 80% intensity21 cal Bike21 T2B100 DU15 cal Bike 15 T2B75 DU 9 cal Bike9 T2B rest of time Burpee Broad Jumps C. […]

CROSSFIT 10/01/2020

0. Warmup A. Strength (00:20- 00:40) 1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2: 2) Sumo Stance RDLs: 4 x 8. Rest 90s.inbetween working sets Ring Rows w. a supinated grip: 4 x 15 B. Conditioning (00:40- 00:55) With a partner, not for time: 300 Meter Front Rack Carry (24, […]

INTERMEDIATE 10/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… Every 90 seconds for 9 minutes (2 sets):Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick (or Medicine Ball Activation) x 60 secondsStation 3 – Alternating Cossack Squats x 14-16 reps Then… A. Strength4 sets of each):Station […]

INTERMEDIATE 09/01/2020

Two or Three Sets: Bear Crawl x 20 yards DB Front Squats x 10 Donkey Kicks x 5-10 (try to find your balance point) Then… B. Conditioning In teams of 2, with only one person working at a time, complete: 100 Russian Kettlebell Swings 400 Meter Run* 75 Barbell Thrusters 400 Meter Run 50 Strict […]

CROSSFIT 09/01/2020

0. Warmup Dynamic WarmupA. SkillWork on Gymnastics Skill in emom style fashion for 10 min definded by coach B. Conditioning (00:30-00:60) For total time:500 Meter Row400 Meter Run200 Single Unders Rest 2:00 500 Meter Row400 Meter Run100 Air Squats Rest 2:00 500 Meter Row400 Meter Run100 Push-ups C. Acessory rest of time ergo / row/bike/ski

INTERMEDIATE 08/01/2020

0. Warmup 3 Rounds with a medicine ball:Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)Turkish Get-Ups x 2 each sideStiff-Leg Deadlifts x 10Ball Slams x 10 Then… A. Conditioning (00:25-00:57) Every 2 minutes, for 32 minutes (4 sets):Station 1 – 400/300 Meters of RowingStation 2 – 20 meter Walking Lunges with KB/DB Farmer’s […]