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CROSSFIT 21/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 6 reps each leg / more weight than last week then chinup grip hold for alap then work for 2 min on free handstand B. Conditioning (18 min) 6 rounds every 3 minutes 10/7 Cal Assault […]

INTERMEDITATE 19/01/2019

A. Strength Every 90 seconds, for 18 minutes (3 sets): Station 1 – Romanian Deadlifts 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. Conditioning 3 rounds for time of: […]

CROSSFIT 19/01/2019

WARMUP  5 min Rowing or Assault Bike directly into 4 rounds (not for time): 10 Burpee Deck Squats 10 Cossack Squats per side 10 Double KB OH Squats   STRENGTH: 5 rounds, every 4 min:  Pausing Front Squat: 5 sets of 2 8 second pause in botton. Sets: 50 – 53 – 56 – 59 […]

Beginner – Handstand/Core

Warmup/ Mobilisieren: Rücken, Handgelenke Skill: Handstand, Handstand-pushup und Core   Gymnastic Strength: Alle 90 sec, für 3 Runden: 1) 4 Wallclimbs oder scaled: 12 Wallsteps 2) 50-60 sek Hollow Hold 3) 50-60 sek Supermans  4) Handstand Pushup (von Box oder Pike)   Workout: EMOM for 15 minutes – 5 Runden: Minute 1 – 6 Chinups (C2B if […]

INTERMEDITATE 18/01/2019

A. Strength E2MoM, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! then E2MoM, for 8 minutes (4 sets) of: Push Press x 3-4 reps B. Conditioning For time: 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups

CROSSFIT 18/01/2019

A. Strength E2MoM, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! then E2MoM, for 8 minutes (4 sets) of: Push Press x 3-4 reps B0. Prep for WOD work on clean & t2b for 10 min B. Conditioning In a 20 minute timeframe: 4 rounds for […]

BODYWEIGHT 17/01/2019

A. Skill EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 […]

INTERMEDITATE 17/01/2019

A. Strength EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 […]

CROSSFIT 17/01/2019

A. Strength EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 – Hollow […]

INTERMEDITATE 16/01/2019

A. Strength E2MO2m, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps (slow decent, explosive getup) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg (you should not feel pain in lumbar spine) B. Conditioning AMRAP 12 minutes […]

CROSSFIT 16/01/2019

A. Strength E2MO2m, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps (slow decent, explosive getup) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg (you should not feel pain in lumbar spine) B0. Skill for Wod (10min) […]

Core Strength Work – Week 3

3 rounds of: 15-20 Step Through Planks (per Side) 20 Mountainclimber 20 Plank To Elbow 1 min rest 3 rounds of: 15-20 Step Through Planks (per Side) 20 Mountainclimber 20 Plank To Elbow 1 min rest 3 rounds of: 15-20 Step Through Planks (per Side) 20 Mountainclimber 20 Plank To Elbow    

INTERMEDITATE 15/01/2019

A. Strength 4 sets of: Front or Goblet Squat x 6 reps (slow decent) 30meter Bottom’s Up Kettlebell Carry – 15 meter each arm Dumbbell Death March x 20 steps Rest 45 seconds B. Conditioning For time: 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups or seated Dumbbell Presses 20 Russian Kettlebell Swings 10 Strict […]

BODYWEIGHT 15/01/2019

A. Skill work on your pistol ROM for 10 min EMOM 8 min Odd: 5-8 *weighted pistols per leg Even: 4-6 *weigthed strict c2b pullups B. Conditioning AMRAP from crossfit.com AMRAP 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. […]

CROSSFIT 15/01/2019

A. Strength (20min) 4 sets of: Front or Goblet Squat x 6 reps (slow decent) 30meter Bottom’s Up Kettlebell Carry – 15 meter each arm Dumbbell Death March x 20 steps Rest 45 seconds B. Conditioning AMRAP from crossfit.com AMRAP 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, […]

INTERMEDITATE 14/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 6 reps each leg / more weight than last week then chinup grip hold for alap“ B. Conditioning Teams of 2 will alternate movements AMRAP in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups […]

CROSSFIT 14/01/2019

0. Warmup Accumulate 3 min in Squat position A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg / increase weight from 1 st week then chinup grip hold for alap (chest to bar) then work for 2 min on free handstand B0. Prep for WOD work for 15 min […]

Beginner – Press

Warmup: 2 Runden 2 Längen Bear Crawl mit 1,25 kg Scheibe am Rücken, sobald Scheibe runter fällt 3 Burpees. 14 Plank to Elbow 10 Back Extensions 6 Pushups Playtime: Squat Mobility Skill: Press Variationen (Strict Press, Push Press, Push Jerk) mit PVC   A. Strength: Strict Shoulder Press Every 4 minutes, for 16 minutes (4 […]

INTERMEDITATE 11/01/2019

A. Strength E2MO2m , for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning 5 rounds for […]

CROSSFIT 11/01/2019

A. Strength Take 20 minutes to build to 90-95% of your 1-RM Deadlift Followed by… EMOM for 6 minutes: Deadliftt x 2 reps @ 85-88% B. Conditioning for 6 minutes each round: in teams of 2 IGYUGO: 12/8 Cal Assault Bike 8 Burpees rest 1 min 12/8 Cal rowing 6 Burpees over Rower