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CROSSFIT 09/01/2019

A. Strength EMOM for 10 minutes (2 sets of each): Minute 1 – Strict Ring Pull-Ups x 6-8 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Sandbag Rows x 10-12 reps (obilques engaged, neutral spine) Minute 4 – Barbell Rows x 6-8 reps (try to mimic same tension as sandbag rows) […]

INTERMEDITATE 08/01/2019

A. Strength E2MO2M, for 18 minutes (3 sets of each): 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 AMRAP 12 minutes of: 15 Wall Ball Shots 10 Alternating Single-Arm Dumbbell Snatches 10 […]

BODYWEIGHT 08/01/2019

A. Skill work on free Handsstand for 20 min B. Conditioning For time: 50 strict pull-ups 100 push-ups 150 squats

CROSSFIT 08/01/2019

A. Strength (30min) part 1: Every 2 minutes, for 12 minutes (6 sets): 2 Front Squats + Jerk @ 90-95% of 1-RM C&J part 2: Strict Overhead Press / work from ground *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 […]

Core Strength Work – Week 2

Stelle dir deine Stoppuhr auf 3 min: Innerhalb von 3 Minuten so viele Reps wie möglich von: Varianten – alle hängend an Pullup Stange: Hanging Knee Raises (Intermediate) , Hanging Straight Leg Raises (Regular), Hanging STRICT Toes2Bar (Advanced). Bewegungsablauf: 2 sek hinauf, 2 sek halten, 3 sek hinunter Wähle eine Variante welche du 3 Minuten […]

INTERMEDITATE 07/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold for alap / if necessary ring hold B. Conditioning In teams of 2, alternating movements throughout, AMRAP 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell […]

CROSSFIT 07/01/2019

Focuspoint for the following weeks:  Full shoulder scapular retraction. Your  aim should be to be able to do a fully retracted strict chest to bar pullup by the end of January. If you are not capable of doing them from a Bar work with gymnastic rings.  Furthermore we focus on one legged squat exercises with […]

CROSSFIT 05/01/2019

A. HeroWod „Warmup“ teams of 2 in a timewindow of 20 minutes from 0:00 – 5:00: member A: Russian KBS (32/20) / EMOM 3 Burpees member B: Farmer Carry to 3rd floor and back to gym from 5:00 – 10:00: member A: DB Dumbbell Squats (22,5/35) /  EMOM 3 Burpees member B: mixed Carry to 3rd […]

INTERMEDITATE 04/01/2019

A. Strength 3 sets of: 1 min AMRAP Romanian Deadlift Rest 1 min then 3sets 1 min AMRAP seated DB Press Rest 1min B. Conditioning AMRAP 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for […]

CROSSFIT 04/01/2019

A. Strength 3 sets of: 1 min AMRAP Romanian Deadlift Rest 1 min then 3sets 1 min AMRAP seated DB Press Rest 1min B. Conditioning (21min) For time: 7 rounds for time 5 deadlifts (120/85) 7 chest to bar pull ups 9 wall balls 9/6

INTERMEDITATE 03/01/2019

A. Strength 3 sets of: Back Squat x 8 reps @ slow decent explosive get up Rest 60 seconds 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right […]

CROSSFIT 03/01/2019

A. Strength (20min) 3 sets of: Back Squat x 8 reps @ slow decent explosive get up Rest 60 seconds 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk […]

INTERMEDITATE 02/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold for alap B. Conditioning In teams of 2, alternating movements throughout, AMRAP 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Burpees 5 Strict […]

CROSSFIT 02/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg then chinup grip hold with chest on the bar for alap directly into 5 wallclimbs 0B. Prep for B work for 10 min on squat clean technique with increasing weight B. Conditioning […]

FUNDAY 30/12/2018

A. Skill / Strength 3 Rounds: In a :30 Second Window: Max Power Snatches (50/30) Rest :30 Seconds In a :30 Second Window: Max OH Squats(60/40) Rest :30 Seconds In a :30 Second Window: Max FS Snatches (70/50) Rest 2:30 B. Conditioning In Teams of 2 / complete full rounds AMRAP 8: 8 Dumbbell Hang […]

INTERMEDITATE 28/12/2018

A. Strength (15min) 3 rounds Every 90 sec 1: 8-10 Right arm Kneeling Philly Press (left side kb in front rack, right side dumbbell rotating press) 2: 8-10 Left arm Kneeling Philly Press (right side kb in front rack, left side dumbbell rotating press) 3: 30- 45 sec chinupgrip hold + 2 negative pullups B. […]

CROSSFIT 28/12/2018

A. Strength ( 20 min) Skill work on your split jerk skill EMOM x 10: 1 Push Jerk + 1 Split Jerk B. Conditioning (20 min) 3 Rounds: 24/17 Calorie Row (start every 3 min) 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (22,5/35pds) 15 Lateral Burpees over Box

INTERMEDITATE 27/12/2018

A. Prep for Wod B. Conditioning Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs

CROSSFIT 27/12/2018

A. Strength for 20 minutes Every 90 Seconds for 6 sets: Power Clean + Hang Squat Clean + Squat Clean B. Conditioning (20 min) AMRAP 3min: 10/7 Calorie Assault Bike/Row/ski 9 Power Cleans (42,5/30) Rest 3 Minutes AMRAP 3: 10/7 Calorie Assault Bike/Row/Ski 7 Hang Squat Cleans (52,5/35) Rest 3 Minutes AMRAP 3: 10/7 Calorie […]

24/12/2018 XXL Christmas Derby

This workout is designed for 20 athletes and will need you to understand the design and logistics of the modus operandi. There are two big teams of  10 athletes each of these teams is organized in teams of 2 athletes. Workout 1  Team Christkind will start with an AMRAP of 15 min: in teams of […]