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CROSSFIT 17/06/2020

0. Preline (00:10-00-20) 3 Sets: 10 Rower Pike-ups 30 Hollow Body Scissor Kicks 40meter Bearcrawl Rest 2 Minutes Between SetsA. Skill (00:20-00-40) invest 4 min of technique drills in following lifts Power CleansFront SquatsHang Squat CleansPower Clean and JerksClusters B. Conditioning (00:45-00:60) 5 Rounds:AMRAP 2:2 Rounds Strict CindyMax Reps Barbell Movement (60/42,5) Rest 1 Minute […]

INTERMEDIATE 16/06/2020

A. Strength (00:15-00:40) 3 sets each of:Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps B.Conditioning (00:40-00:55) For time:500 Meter Row50 Wall […]

CROSSFIT 16/06/2020

0. Warmup (00:05-00:15)Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 3sets 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 (00:35-00:60) 10 Rounds:200 Meter Run (run 2 rounds if you are […]

INTERMEDIATE 15/06/2020

A. Strength 3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps Strict Toes to Bar or Hanging Leg Raises x 6-8 reps B. Conditioning4 rounds for time of:200 Meter Run30 Heavy Russian Kettlebell Swings40 HR Push-Ups C. Acessory KB March: 4 […]

CROSSFIT 15/06/2020

A. Strength (00:15-00:40)Backsquats 2 sets @ 10 reps @60 of 1 rm3 sets @ 5 reps @75% of 1 rm1 set @ 3 reps @80-85% of 1 rm then work on your OH Squat work up to a safe 5 RM OH squat B. Conditioning (00:40-00:56) 5 Rounds:30 Double Unders15 Thrusters (35/25) Directly Into… 5 […]

CROSSFIT 90 13/06/2020

Warm up: Mobility, Stretch, weit und Hochsprung 1) snatch Technik nicht mehr wie 60%! EMOM 10 Hang snatch Snatch drop Snatch under Knee 2) snatch from floor E2MOM for 12 min 3) Front squat 75% 3/2, 80% 3/2, 85% 3/2 WOD: 2x Amrap 6: 30 DU 15 wb 15 t2b 15 KB american 3min Rest […]

INTERMEDIATE 12/06/2020

A. Strength3 sets of :Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps B.AMRAP 5 minutes of:12 Dumbbell Thrusters6 Strict Pull-Ups 2 […]

CROSSFIT 12/06/2020

A. Strength & Skill 4 sets of inverted row 10-15 reps inbetween sets accumulate 30 sec of Hanging Lsit then in 10 min timewindow work up to a 70% of 1rm perfect clean B. Conditioning For Time:100 Double Unders21 Strict Pull-ups21 Squat Cleans (60/42,5)75 Double Unders15 Strict Pull-ups15 Squat Cleans (60/42,5)50 Double Unders9 Strict Pull-ups9 […]

INTERMEDIATE 13/06/2020

A. Strength3sets 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 For time:1000 Meter Row60 Russian Kettlebell Swings30 Burpees C. Accessory KB Squat + Lowering: 3 x 6-8 (in bottom of squat curl)

CROSSFIT 11/06/2020

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning (00:40-00:56) Tabata Intervals [8 Rounds of :20 Work […]

INTERMEDIATE 10/06/2020

A. Strength (00:15- 00:35) EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat or Goblet Squat x 8 reps (slow decent exp getup)Station 2 – Kettlebell Windmill (Left) x 6 reps Station 3 – Kettlebell Windmill (Right) x 6 repsStation 4 – Side Plank (Left) x 45 secondsStation 5 – Side […]

CROSSFIT 10/06/2020

A. Strength Benchpress (increase every 2nd set) 2 sets @ 15 reps @50 of 1 rm 2 sets @ 10 reps @60 of 1 rm 2 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm inbetween sets build in 4 sets of Barbell / Ab weel rollouts […]

INTERMEDIATE 09/06/2020

A. Strength (00:15-00:40) A.3 sets of:Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps Rest 1 min B. Conditioning 5 rounds for time of:12 Stationary Dips12 Dumbbell Push Presses12 BurpeesB. Conditioning C. Acessory (00:45-00:60) teams of 2:A: 400 meter sandbag walkB: 30 Trizeps Pushdowns […]

CROSSFIT 09/06/2020

0. Warmup (00:05-00:15)Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 1a) Pull-up Clusters: 1 warmup set3 x 5-4-3 (10s). No rest.– Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up– Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps with an underhand grip […]

SWEATSHOP 08/06/2020

A. Teams of 2 (one athlete works) 150 cal (bike/row/ Ski) 150 Burpee box jump overs Every 4 min: 1 min plank variation (both athletes) B. Teams of 4 20 min AMRAP A: 15 Cal (bike/row/ Ski) B: 20 WB C: 50 DU D: Rest

INTERMEDIATE 08/06/2020

A. Strength 3 setsStation 1 – Banded Leg Curls x 20 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps B. ConditioningAMRAP 1515/10 Calories of Assault Bike/Ski/Row15 Alternating Single-Arm Dumbbell Snatches30 Alternating Reverse […]

CROSSFIT 08/06/2020

A. Strength (00:15-00:40) Frontsquats (increase every 2nd set)2 sets @ 15 reps @50 of 1 rm2 sets @ 10 reps @60 of 1 rm2 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm B. Conditioning (00:40-00:56) AMRAP 16:100 Meter Double Dumbbell/KB Farmers Carry (24kg/35pds)20 Double Dumbbell/KB Deadlifts […]

INTERMEDIATE 06/06/2020

A. Strength4sets Station 1 – Landmine Press x 8-10 reps Station 2 – Landmine Press x 8-10 reps Station Station 3 – Farmer’s Carry x 100 MetersStation 4 – L-Sit x 45-60 seconds(accumulate time with 10s on, 5-10s off) B. CondiAMRAP 10 minutes of:3 Strict Handstand Push-Ups or Strict DB Presses3 Strict Pull-Ups6 Strict Handstand […]

INTERMEDIATE 05/06/2020

A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]

CROSSFIT 05/06/2020

A. Skill & Barbell Conditioning (00:15-00-35)2 warmup sets for perfect technique and weight3 working sets with increasing weight with perfect form 6 Romanian Deadlifts6 Hang Power Cleans 12 Front Rack Reverse Lunges 12 Barbell Rows B. Conditioning (00:38-00:60) On the Minute x 10:8/8 one sided Kettlebell Swings (24/16)Max Core Plank variation in Time Remaining Rest […]