Kategorie: Uncategorized

INTERMEDIATE 11/05/2019

A. Prep for WOD B. ConditioningIn teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run (each is running 600 m) 90 Wall balls (20, 14) 180 Double Unders 2 min rest then.. 17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) (each is running 600 m)60 DB Hang Power Cleans (50, 35) 120 […]

CROSSFIT 11/03/2019

A. Strength (00:15-00:35) Barbell Glute Bridge: 5 x 5– Take 3 sets to build to work weight– Perform all 5 sets with one weight (the work weight should be established after 3 sets– Hold the top of movement squeeze each rep for 1sec B0. Prep for Conditioning Power Clean + Thruster: 3 x 2 + […]

INTERMEDIATE 05/03/2019

A. Strength (00:15-00:40) 3 sets of Supinated-Grip Bent-Over Barbell Row x 8 reps Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning (00:40-00:50) For max reps/calories:3 Minutes of Rowing3 Minutes of Kettlebell Swings3 Minutes of Assault Bike C. Accessory Banded Row from Plank: 4 x 8-12 each side

CROSSFIT 25/02/2019

A. Strength (00:15-00:40) work up to a heavy complex of 3 Deadlifts2 Power Cleans1 Squat Clean *All done without removing hands from the bar*Build to a max over the course of 6-8 sets Rest 2:00 between sets B. Conditioning (00:40-00:50) Elvis 30 Squat Cleans (82,5/55) C. Accessory 3×20 per side Pallof Presses and foam roll […]

Crossfit 90 – 02/02/2019

Warmup,.. and then build op to heavy set of 5 rep DL 20 minütiges EMOM: 1) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadliftsimmediately into: 3) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadlifts then.. 10 min to prep for workout […]

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 […]

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 […]

CROSSFIT 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

CROSSFIT 90 01/12/2018

Warmup: 4 rounds: 15 cal row/ski (switch every round) 15 Meter Death March (with two DBs) 15 Goblet Squats (with same or heavier DBs)   in between rounds: animal walks – 1 length forward, 1 backward: bear crawl, lizard walk, duck walk    5-8 min to find your weight for A.   A. Strength Four sets of: Front […]

Der Flowzustand

Liebe Brickboxer,  dies wird ein längeres philosophisches Email, deswegen unterteile ich es gleich hier zu Beginn in zwei Teile.  Als ersten Teil und als die wichtigste Komponente dieser Email, möchte ich mich bei unseren zwei Helden Franz Hopfenwieser und Anton Lengyel bedanken. Beide haben sich aufopferungsvoll und mit völliger Hingabe dem Projekt „Pullupstange neu“ verpflichtet […]

CROSSFIT 26/11/2018

0. Warmup for 15 min A. Strength (25 minutes) Test your 1 RM Front Squat B. Conditioning For time 30 burpee box jumps then, 3 rounds 10 toes to bar 10 strict hspu

CROSSFIT 24/11/2018

24/11/2018 A. Prep for WOD Animal Flow Movements Warmup for 15 min B. Conditioning Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (22,5kg/35 lbs – 10 […]