Kategorie: WOD

INTERMEDIATE 20/07/2019

„A. Prep for WOD B. ConditioningIn teams of 3: AMRAP 30: Buy-in: 1,6 km run Remaining time AMRAP: 30 Barbell Rows (60, 40) 30 Wall Balls (20, 14) 30 Pull-ups 30 Box Jumps w. step down (24, 20) *One person works. Split as desiredC. Core Tabata“

INTERMEDIATE 19/07/2019

A. Strength3 sets Bulgarian Split Squats x 8 reps each leg L-Seated Dumbbell Press x 8-10 reps B. ConditioningFor time:Row 1000 Meters20 Burpees Over the Bar40 Thrusters (20/15kg) C. Acessory 5 Minutes of Parasympathetic Breathing

CROSSFIT 19/07/2019

A. Strength (00:15 – 00:35) Today we are performing a new protocol for muscular gains performing 3 movements in a row then resting. All sets should be VERY hard, but you’ll be close to failure. You’ll see similar work to this again next week but with different muscle groups. 3-4 Rounds of:6 Close Grip Bench […]

INTERMEDIATE 18/07/2019

A. Prep for WODprep for Pullups Tabata Inverted Row Holds / Pulluup / Chinup Holds B. Conditioning in teams of 2 alternating whole rounds 8min AMRAP8 Strict Pull-Ups 16 Russian Kettlebell Swings Rest 2 minutes, and then… 8min AMRAP8 Burpee Box Step-Overs 16 Push-Ups Rest 2 minutes, and then… 8min AMRAP8 Alternating Single-Arm Dumbbell Snatches […]

CROSSFIT 18/07/2019

0. Prep for Strength A. Strength (00:15- 00:35)Today is the final week of our Sumo Deadlift work – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Resetting on each rep – these are NOT done touch n go. 1) Sumo Deadlift against a band: 3 warmup setsthen 8 x […]

INTERMEDIATE 17/07/2019

A. Strength 3 sets of each:Station 1: Stationary Dips x 10-12 repsStation 2: Nose-to-Wall Handstand Hold Station 3: DB Row x 8-10 reps each side B. Conditioning EMOM for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of RowingMinute 2 – 10 Strict Handstand Push-Ups or 15 L-Seated DB PressesMinute 3 – 20 […]

CROSSFIT 17/07/2019

A. Skill (00:15- 00:30)Today we’ll perform static holds of 10-15 seconds of work with the L-Sit and Handstand Hold. This work should be challenging, but you need to make sure you are scaling so 10-15s of work is reasonable. EMOM 8:ODD Minutes: 10-15 seconds L-Sit HoldEVEN Minutes: 15-20 seconds Handstand Hold B. Conditioning (0:35-00:55) Today’s […]

INTERMEDIATE 16/07/2019

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 16/07/2019

0. Warmup build in KB Windmill Mobility & Skill Work A. Strength (00:15-00:35) Today is Week 2 of our strength work with the shoulder press and our final week. All sets should be fast and efficient and should not be even close to hitting failure or grinding repetitions. 1) Shoulder Press: 3 warmup sets then […]

INTERMEDIATE 15/07/2019

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 15/07/2019

A. Strength (00:15-00:55) 1) Squat Clean: 1RM. Rest 2:00 – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats 2) Dimel Deadlifts: 1 warmup sets 3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.

Crossfit 90 – 13/07/2019

0. Prep for Strength (00:00 – 15:00)2 Längen Bear Crawl10 reps per side of Paloff Hold Squats10 Box Step-ups per side40-50 sec Hollow Hold A. Strength (15:00 – 35:00)5 Sets of: build up weight, and then 5 sets AHAP: 1a) DB Split Squats: 8 reps per side. Rest 1 min.1b) 1 Arm KB/DB row w. […]

INTERMEDIATE 13/07/2019

A.Prep for WOD Tabata this 1. 3x Lunges2. 3xJumpsquats3. 3x Burpees4. 3x Hollowrocks B. Conditioning (00:20 -00:55) In teams of 4:Row 10 km in total as a team in following stations A. Row for meterB. Plank (prone, side r, side l, hollow) C. Cindy 5 Pullups 10 Pushups 15 Airsquats (*if you hace no pullup […]

INTERMEDIATE 12/07/2019

A. Strength (00:15 – 00:40) 4 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Prone Plank x 60 seconds (weighted if possible)Station 3 – Iso Dumbbell Row x 8 reps each (hold a dumbbell or kettlebell in each hand; hold at chest ) B. Conditioning (00:40- 00:50)AMRAP 16 minutes:1sm […]

CROSSFIT 12/07/2019

0. Warmup build in movements from conditioning A. Strength (00:15 – 00:40) Close Grip Floor Press: 3RM. Rest 2:00 – Grip just inside of shoulders – Beginner: 5 x 5 with a moderate load. B. Conditioning (00:40-00:55) Choose a weight, so that you can do 50+ reps per AMRAP. AMRAP 4: DB Bench Press (athlete […]

INTERMEDIATE 11/07/2019

A. Prep for WODprep for OH Lunges B. Conditioning Every 6 minutes, for 30 minutes (5 sets): 25/18 Calories of Assault Bike 15 Burpee Box Step-Overs (24″/20″) 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges C. Accessory AMRAP 3 min Russian Swings

CROSSFIT 11/07/2019

0. Prep for Strength prep posterior chain A. Strength (00:20- 00:60) 1) Sumo Deadlift against a band: 3 warmup setsthen 8 x 3 @60%, every 60s.– reset on each rep– Based off of 1RM Sumo Deadlift (no band)2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s.– […]

INTERMEDIATE 10/07/2019

A. Prep for WODprep Lats for strictpullup B. ConditioningIn teams of 2, alternating movements throughout, AMRAP 30 minutes of:25 Air Squats20 Mountain Climbers15 Kettlebell Swings10 Burpees5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner […]

CROSSFIT 10/07/2019

A. Skill (00:15- 00:40) 15 Minutes of:1 Olympic Lifting Skill– Snatch or Clean + Jerk Variation– Focus on technique performing sets 2-3 reps.– Do not exceed 60% of 1RM– Hint: we are performing a max squat clean on next Monday B. Conditioning (0:35-00:50) The metcon for today is pretty straight forward, put your head down […]

INTERMEDIATE 09/07/2019

A. Strength (00:15-00:40)3 sets of Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:40-00:55) 5 rounds for time of: 200 Meter Run 20 Jumping Lunges 20 Air Squats C. Acessory 100 Frogpumps […]