Blog

CROSSFIT 17/06/2019

A. Strength (00:15-00:35) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00– Take 8-10 sets and build to a 1RM Sumo Deadlift. After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.– Beginner: 5 x 5. Rest 2:00 B. Conditioning (00:35-00:55) 10 rounds of moderate weight 50 meter Sled Push (3 length on the […]

INTERMEDIATE 15/06/2019

A. Prep for WOD B. ConditioningWith a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans (22,5, 35) *One athlete completes a full round at a time […]

INTERMEDIATE 14/06/2019

A. Prep for WOD B. Conditioning AMRAP 15 minutes Buyin: Run 800 Meters ( 5 rounds) immediately followed by AMRAP 5 Strict Pull-Ups10 Push-Ups15 Air Squats rest 4 min then AMRAP 15 minutes Buyin: Run 800 Meters (5 rounds) immediately followed by AMRAP: 10 Dumbbell Thrusters20 V-Ups C. Acessory Banded Triceps Pushdowns – explosive reps: […]

CROSSFIT 14/06/2019

A. Strength (00:15 – 00:40) 1a) Rope Climb: 4 x 2reps–L1: L-Sit Rope Climb–L2: Legless Rope Climb– L3: Rope Climb w. legs– L4: Ground to standing with rope x 3 reps 1b) Ring Dips: 4 x 10. Rest 45s– L1: Ring Dips– L2: Bar Dips– L3: Band Assisted Bar Dips– L4: Box Dips B. Conditioning […]

INTERMEDIATE 13/06/2019

A. Prep for WOD B. ConditioningAMRAP 28min with a partner: 28 Box Jumps w. step down (24, 20)28 T2B800 Meter Run28 Burpees28 SDHP (25, 15) C. Accessory Double Leg Banded Hamstrings Curls x 5 minutes max reps

CROSSFIT 13/06/2019

A. Strength (00:15 – 00:35) 1) Back Squat: 3 warmup sets then 3sets x 5 @75% rest 2:00 min between working sets note: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3 weeks. ——Metcon Warm-up:2a) Power Clean: 2 x 3reps 2b) Front […]

INTERMEDIATE 12/06/2019

A. Strength (00:15- 00:35) 4 setsStation 1 – Hanging Med-Ball Hypers x 10-12 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps B. Conditioning ((00:35-00:53) In teams of 4 with 4 stations, AMRAP 18 min: S1: 15/10 Calories of Assault Bike […]

CROSSFIT 12/06/2019

A. Strength (00:15 – 00:35) AFAP, but not for time.100 DB Bench Press100 1-Arm DB Rows (50 each side)100 Abmat Sit-ups note: complete all 100 reps before moving to the next movement. you should be able to make 10-15 reps per set, try to stay in hypertrophy range, if you can do 20 reps weight […]

INTERMEDIATE 11/06/2019

A. Strength (00:15-00:40) 4 sets of:Front Squat x 4 reps (slow decent) Front-Leaning Rest on Rings x 60 seconds Isometric DB Rows x 8/8 reps each arm (hold one db at chest, while other arm is rowing) B. Conditioning 2 rounds for time of:Run 400 Meters15 Goblet Squats then 2 rounds ftRow 400/30030 Russian KBS […]

CROSSFIT 11/06/2019

A. Strength (00:15-00:55): Today we have several variations to train the posterior as well as the anterior chain – it’s a strength only day! 1) Zercher Box Squat: Build to a heavy 1rep. Rest 2:00– Use a 13-14” Box; this is a challenging variation for the quads and upper-back. – please watch Demo of execution […]

FUNDAY 09/06/2019

A. Prep for WOD B. Conditioning in teams of 2 AMRAP until 00:55 Buy-In: 3 rounds run together Then, with 3 Burpees EMOM and if possible with weightwest A: every set of 30 reps change with B 30 DB Curls (45lbs/25) 30 DB weighted Sit-Ups 30 DB Floor Presses (45/25 lb) 30 DB Walking Lunges […]

Crossfit 90 – 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 20 Squats (w. pecstick) and finishing with 2l bearcrawl/duck/gorilla walk Strength: Weighted C2B + Zercher SquatsAlternating for 6 Rounds:A) 5 Strict (Weighted) C2B rest 1 min then..B) 8-10 Zercher Squatsrest 1-2 min before starting next round. 2 min rest, […]

INTERMEDIATE 07/06/2019

A. Strength4 sets of:Russian Step-Ups x 10 reps each leg Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B.AMRAP 7 min: 20/15 Calories of Assault Bike40 Push-Ups20 Wall […]

INTERMEDIATE 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 10 Pushups and finishing with 2 lengths bearcrawl/duck/gorilla walk A. Strength (00:15-00:35) 3 sets of:Alternating Arm Dumbbell Bench Press x 8 reps each arm (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric […]

CROSSFIT 07/06/2019

A. Strength (00:15 – 00:40) Split Jerk: 1RM. Rest 2:00– Build to a 1RM (3-4 singles above 90%)– if you prefer Chinese Jerk do a chinese Jerk– Beginner: Work on Technique or perform Push Press for a heavy triple. B. Conditioning (00:40-00:55) „Gripdesctructor“ For time with an empty barbell:75 Barbell Rows 50 Barbell Curls50 Triceps […]

INTERMEDIATE 06/06/2019

A. Prep for WOD B. Conditioningin teams of 2 complete 5 rounds: Run 400 Meters (2rounds) (partners must stay together)50 Kettlebell Swings (25 each)20 Strict Pull-Ups (10 each) C. Accessory Medball Hanging Hypers: 30reps GHD Back Raises: 30 reps @BW Banded Goodmornings: 30 reps

CROSSFIT 06/06/2019

A. Strength (00:15 – 00:35) 1) Front Box Squat: 3warmup sets 8 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance2) Broad Jump: 4 Attempts at Max Distance. 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:35-00:55) For time:100 Double KB Front Rack Walking Lunges (24/16) (you may […]

INTERMEDIATE 05/06/2019

A. Strength (00:15- 00:35) EMOM 15 min M1 – Goblet Squat x 10 reps M2 – Philly Press (Left) x 8 reps ( in a lunge position right leg in front, pressing from a FR position) M3 – Goblet Squat x 10 reps M4 – Philly Press (Right) x 8 reps M5 – Prone Plank […]

CROSSFIT 05/06/2019

A. Prep for WOD use Kettlebell for Warmup go through movements B. Conditioning (00:15 – 00:55) against a running 40 min clock with a partner in teams of 2 00:00 – 00:10100 meter Sledsprints (moderate weight) 6 times on the green 00:10 – 00:20max reps KB circuit in I go Yugo stylepartner A: 8 Russian […]

INTERMEDIATE 04/06/2019

A. Strength (00:15-00:40) .4 sets of heavy Strict Shoulder Press x 3-4 reps (every 2min) Go as heavy as possible! then 4 sets of:Push Press x 3-4 reps (every 2 min) B. Conditioning For time:40/30 Calories of Assault Bike30 Burpees20 Strict Pull-Ups C. Acessory Light DB Shoulder Circuit 3 x 15 each side – Lateral […]