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CROSSFIT 10/04/2019

A. Prep for WOD (00:10 – 00:20) 12 min Pose Running Drills OR Double Under Drills B. Conditioning (00:20-00:50) Buy-in: 200 Meter Front Rack KB Carry (24, 16) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (25, 15 / unbroken sets) 30 Double Unders C. Accessory 3sets 10 reps of Alternating DB […]

INTERMEDIATE 09/04/2019

A. Strength (00:15-00:35) 3 sets of:Death March x 16-20 steps Tempo Push-Ups x 15 reps @ 1111 Alternating Reverse Lunges with DBs x 20 reps B. Conditioning (00:35-00:60) 4 sets of:30 seconds of Kettlebell Swings30 seconds of Rest30 seconds of Dumbbell Push Press30 seconds of Rest30 seconds of Anchored Sit-Ups30 seconds of Rest30 seconds of […]

CROSSFIT 09/04/2019

A. Strength (00:15-00:35) 5 sets of 3 reps Push Jerk (perfect form, reset after each rep, note your weight) B. Conditioning (00:35-00:60) 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 after each round ( if you need 3 min for the […]

INTERMEDIATE 08/04/2019

A. Strength (00:15-00:35) 3sets of Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – L-Sit or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning (00:35-00:55) 3 rounds of:Row 500/400 Meters20 Push-Ups30-second Side Plank (Left)30-second Side […]

CROSSFIT 08/04/2019

A. Strength (00:15-00:35) Front Box Squat: 5-4-3-2-1+Rest 2:00 between sets– Build to a 1RM.– keeping tension in lumbar spine– releasing hips on the box and ideally vertical shins– 13-15” Box (should be parallel)– Beginner build to a challenging set of 3 B. Conditioning (00:35-00:55) ”Snatch Balls”AMRAP 7:7 Power Snatch (42,5, 30)10 Wall balls (20, 14) […]

Intermediate – 06/04/2019

Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]

Crossfit 90 – 06/04/2019

Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]

INTERMEDIATE 05/04/2019

A. Strength3 sets of:Back Squat x 4-6 reps Walking Lunges with Dumbbells x 20 steps Single-Arm Trap 3 Raises x 8-10 reps B. ConditioningAMRAP 12 minutes of:5 Strict Pull-Ups10 Kettlebell Swings20 Air Squats C. Acessory Shoulder Burner: 3 x 10-15 each sideLateral raise + front raise + cuban press Cuban press: upright row+external rotation + […]

CROSSFIT 05/04/2019

A. Strength Close Grip Bench Press 5 – 4 -3- 2- 1+ (build to a 1 RM ) grip should be SLIGHTLY inside of shoulder width to emphasize the triceps. we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of your current 1RM. B. Conditioning AMRAP 12min:2 […]

INTERMEDIATE 04/04/2019

A. Strength 4 sets of: Dumbbell Press x 6-8 reps Single-Leg Hip Bridge x 6-8 reps each leg Bottom’s Up Kettlebell Carry x 30meter each arm B. Conditioning 3 rounds for time of: 400 Meter Run 30 V-Ups or 20 Hanging Knee Raises 20 Stationary Dips C. Accessory Partner Resistance Fast Walk / 2 rounds […]

CROSSFIT 04/04/2019

A. Strength (00:15 – 00:35)5 sets of 4 rep Backsquat @75% of 1 RM each rep with 1 second rest in the bottom of the squat B. Conditioning (00:35-00:50) 16-14-12-10-8-6-4Band Resisted Russian KBS (32, 24)Goblet Reverse Lunges (32, 24)(Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) C. Accessory Partner Resistance […]

INTERMEDIATE 03/04/2019

A. Prep for WOD (00:10 – 00:20) 3sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Slam Rotations to wall or partner x 12/12 reps per side *weighted Plank Hold x 60 seconds B. Conditioning For time:500 Meter Row50 Russian Kettlebell Swings (24/16 kg)

CROSSFIT 03/04/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) With a partner for time:50 dbl DB Hang Power Cleans (22,5, 35pds)1500 meter row50 dbl DB Hang Squat Cleans (22.5, 35pds)1500 meter row intent: row at least 250 meter to 500 meter intervals, DB sets should be at least in the range of 3 to […]

INTERMEDIATE 02/04/2019

A. Prep for WOD (00.15-00:30) B. Conditioning (00:30-00:55) In teams of four, complete as many rounds as possible in 24 minutes of:20 Burpees20 Wall Ball Shots20 Anchored Sit-UpsRest Station DBs Hold Overhead Please read: Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on […]

CROSSFIT 02/04/2019

A. Strength (00:15-00:35) 6sets of 3 reps Push Jerk (perfect form reset after each rep, note your weight) B. Conditioning (00:35-00:55) EMOM 16:Minute 1: 8/5 Strict Pull-ups (rxd+ may perform strict c2b) (alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute […]

INTERMEDIATE 01/04/2019

A. Strength (00:15-00:35) 3 sets of:Strict Pull-Ups x 4-6 reps (slow decent) Rest 30 secondsGoblet Squats x 6-8 reps (slwo decent)Rest 30 secondsSide Planks x 30 seconds each sideRest 30 seconds B. Conditioning (00:35-00:55) Part 1: 2 rounds for time of:400 Meter Run10 Strict Pull-Ups10 Strict Handstand Push-Ups / DB Zpress then /or before Part […]

CROSSFIT 01/04/2019

A. Strength (00:15-00:35) 6 sets of Deadlift2 – 2 – 1 – 1 -1 -1 Rest between 90 seconds to 120 sec between setsThe goal is to build to the desired metcon weight which could be @ around 90 % of your 1 RM B. Conditioning (00:35-00:55) AMRAP 20:1 Deadlift (@90%of your DL 1RM) 10 […]

INTERMEDIATE 29/03/2019

A. Strength 3 sets of: Front Squat x 8-10 reps Dumbbell External Rotation x 8-10 reps Kettlebell Swings x 15-20 reps Rest 2 minutes B. Conditioning On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold (if possible in free handstand) 2 minutes of wall-ball shots

CROSSFIT 29/03/2019

A. Strength Build up to a Push Jerk: 1RM Metcon Prep: Warm-up S20H/T2B B. Conditioning AMRAP 12min:10 T2B10 S20H (60, 42,5)200 Meter Run C. Acessory Barbell Curl 3 x 7 each– 1/4 ROM + 1/2 ROM + Full ROM

INTERMEDIATE 28/03/2019

A. Strength (00:15-00:35) Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Dumbbell Death March x 20 steps Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning (00:35-00:59) 2 sets for max reps/calories of: 3 […]