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CROSSFIT 08/10/2019

A. Strength (00:15-00:40) 1a) Rope Climb: 1 warmup set the 4 x 2-3. Rest 45s.– Rx+: L-Sit Rope Climb– Rx: Legless Rope Climb– L3: Rope Climb w. legs– L2/L1: Ground to standing with rope x 3 reps. 1b) Strict Dips: 1warmup set then 4 x 10-12. Rest 45s– Rx+: Ring Dips– Rx: Bar Dips– L3: […]

INTERMEDIATE 07/10/2019

A. Prep for WOD B. ConditioningEMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press C. Acessory Banded Facepull-aparts x 100 Reps, […]

CROSSFIT 07/10/2019

A. Strength (00:20-00:60) 1) Power Clean: Build to a heavy double in 9 sets– Reset on each rep 2) Barbell Split Squats – Back Rack:3 warmup sets then 4 sets x 6 each leg (12 in total) – 3 sets to build in weight– 4 sets with a challenging weight. 3) Glute Hip Thrust – […]

INTERMEDIATE 05/10/2019

A. Strength4setsStation 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Dumbell Row left x 8 reps Station 3 – Dumbell Row right x 8 reps Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning3 rounds for time of:400 Meter Run (2rounds) 10 Dumbbell Box […]

INTERMEDIATE 04/10/2019

A. Prep for WOD B. Conditioning In teams of two, alternating movements throughout, AMRAP 30 minutes of:25 Mountain Climbers20 Kettlebell Swings15 Wall Ball Shots10 Alternating Reverse Lunges with Dumbbells5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 […]

CROSSFIT 04/10/2019

A. Strength (00:15 – 00:35) 1a) DB Floor Press w. neutral Grip: 1 warmup set then 4 x 10-15. No rest.– 1 warm-up set + 4 „work sets“ with a challenging load for all sets 1b) KB Hammer Curls: 1 warmup set then 4 x 10-15. Rest 60s.– 1 warm-up set + 4 „work sets“ […]

INTERMEDIATE 03/10/2019

A. Strength 3sets of:Station 1 – Back Squat x 8-10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Medicine Ball Hamstring Curls x 10-12 reps B. Conditioning For time:800 Meter Run80 Alternating Dumbbell Snatches80 meter Walking Lunges with Dumbbell Farmer’s Carry (4 L in the gym)800 Meter Run C. Accessory […]

CROSSFIT 03/10/2019

A. Strength (00:15- 00:35) 1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.– 13-15″ Box – parallel squat– If no recent max use a light to moderate load. 2) Hybrid Stance RDLs: 1warmup set 3 x 10. Rest 60s.– 1 ramp-up set + 3 challenging sets.– hybrid stance = wider […]

INTERMEDIATE 02/10/2019

A. Strength3sets ofStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps Station 2 – DB KB Frontsquats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditiioning Every 90 seconds, for 15 minutes (5 sets of […]

CROSSFIT 02/10/2019

A. Prep for WOD (00:05- 00:25) Empty Barbell Warm-up + Progressions3 Deadlifts3 Muscle Cleans3 Front Squats3 Push Press etc. then B. Prep for Weight Clean + Jerk: 3 x 3, build to Metcon weight B. Conditioning (00:30- 00:60) „Herowod Abbate“For time:1,6 km Run (2big +2 small) 21 Clean + Jerks (70, 47,5)800 Meter Run21 Clean […]

INTERMEDIATE 01/10/2019

A. Strength3 sets of:Dumbbell Bench Press x 10-12 reps Strict Pull-Ups x 10-12 reps B. Conditioning Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters25 Push-UpsRun 200 Meters (1round) C. Acessory DB Hammer Curls: 3 x 10. Rest 45s

CROSSFIT 01/10/2019

A. Strength (00:15-00:35) Pull-ups – medium grip: 2warmup sets then 5 x 5. Rest 90s. Options:– 2 warm-ups sets then 5 „work sets“– Add weight– BW– Partner Assisted Pull-ups– Inverted Ring Rows: 5 x 10. Rest 60s. B. Conditioning (00:35-00:55) For time:40-30-20-10Push-upsAbmat Sit-upsDouble Unders x 3 (120-90-60-30) C. AcessoryDB Hammer Curls: 3 x 10. Rest […]

INTERMEDIATE 30/09/2019

A. Prep for WOD B. ConditioningIn teams of 2, complete 3 rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 20 Burpee over the KB Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the […]

CROSSFIT 30/09/2019

A. Strength (00:15-00:45) Squat Snatch: 10 x 2. Rest 60-90s. – Add weight each set or focus on technique. B. Conditioning (00:40-00:50) In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (52,5, 35) C. Accessory (00:55-00:60) 2:00 Global Foam Roll Quads2:00 Global Foam Roll Hamstrings2:00 Parasympathetic Breathing

INTERMEDIATE 28/09/2019

A. Skill Skill:1 Gymnastics Skill x 10 MinutesThen,EMOM 5 – Performing that skill for 20-30s straight. B. Conditioning AMRAP 20:20 Walking Lunges (BW)20 Calorie Row or Bike (or Ski Erg Cals)20 Single Arm DB Hang Power Clean + Jerk (22,5, 35) (10 each side) C. Acessory20 Banded Pull-aparts + 10 Hollow Rocks x 5 Minutes […]

INTERMEDIATE 27/09/2019

A. Prep for WOD prep pec for pressprep lat for pullups B. Conditioning In teams of 2, alternating movements, AMRAP 30 min 20 Calories of Assault Bike or Concept 2 Bike Erg 20 Dumbbell Thrusters 20 Dumbbell Box Step-Overs 10 Strict Pull-Ups 100 Meter Run

CROSSFIT 27/09/2019

A. Strength (00:15 – 00:40) Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00– Build to a 1RM (1+ = 3-4 singles above 90%)– sets should look like: 5-4-3-2-1-1-1-1..– Beginner: Bench Press: 5 x 5, adding weight if form permits. B. Conditioning (00:40-00:50) For time:20-15-10-5Push Press (60, 42,5)Burpee Pull-ups C. Acessory Banded Overhead […]

INTERMEDIATE 26/09/2019

A. Strength 4 sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold x 30-45 seconds Rest 60 seconds B. Conditioning 3 rounds for time […]

CROSSFIT 26/09/2019

A. Strength (00:15- 00:40) Backsquat: 10 x 3 @70% of Mondays Boxsquat in EMOM B. ConditioningEMOM 16:Minute 1: 5 High Box Jumps (30, 24)Minute 2: 10 Straight Leg RaisesMinute 3: 20 Barbell Front Reverse Lunges (42,5, 30) (10 ea.)Minute 4: 30 Barbell Rows (42,5, 30) C. Accessory 2:00 of Global Foam Rolling Lateral Quads 2:00 […]

INTERMEDIATE 25/09/2019

A. Strength EMOM for 15 minutes (3 sets of each): Minute 1 – Half-Kneeling Philly Press (Left) x 6-8 reps Minute 2 – Half-Kneeling Philly Press (Right) x 6-8 reps Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way Minute 4 – Front-Leaning Rest on Rings x 45 seconds Minute 5 […]