Kategorie: WOD

INTERMEDIATE 22/11/2019

0. Warm-Up. EMOM 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength5 sets of:Dumbbell Z-Press x 8-10 reps (https://www.youtube.com/watch?v=fo1Y8Yc7hc0&feature=youtu.be) Stationary Dips x Max Reps (add weight or assistance to allow your rep range to […]

CROSSFIT 22/11/2019

0. Warmup build in split stance KB Rows and TGUP into warmup A. Strength (00:20- 00:40) 1) Push Press: 1RM in 10 sets. Rest 2:00 – Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1… – Beginner: 5 x 5 working technique and only adding weight if form permits 2) Review […]

INTERMEDIATE 21/11/2019

Warm-Up.A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Bulgarian Goat Bag Swings x 10 reps Coaches favorite static core excercise x 60 seconds B. Conditioning AMRAP 12 minutes of: 12 Russian Kettlebell Swings 12 Alternating Reverse Lunges with KB Goblet […]

CROSSFIT 21/11/2019

A. Strength (00:20- 00:55) 1) Seated Dynamic Box Jumps: 5 x 3, 2) Sumo Deadlift against a band: 3 warmup sets then 6 x 3 @65% of 1RM from 21/10 + band resistance, every 60s. – reset reps – take 3 sets to build to work set then 6 work sets. 3) Forward + Reverse […]

INTERMEDIATE 20/11/2019

Warm-Up.Spend 10 minutes on Pre-Run Warm-Up Drills A. Prep for WOD 2Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20 B. Conditioning (00:40-00:60) 5 rounds for time of:400 Meter Run15 Burpees to Target (touch your pull-up bar)10 Strict Pull-Ups

CROSSFIT 20/11/2019

A. Skill Practice Gymnastics Skill – Week #2Choose 1 Movement to work on 5 minutesThen, EMOM 10:ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutesEVEN Minutes: 10 Hollow Rocks + 20 Doubleunders B. Conditioning (00:20- 00:50) For time: 1,6 km Run (2 big + 2 small) / alternative 2k row /1,7 […]

INTERMEDIATE 19/11/2019

Warm-Up.Hip Opener Drilland OH Mobility A. Skill 3 sets of:Overhead Squat x 5 reps (only barbell, or technical weight)(use a progressively narrower grip for every set)Rest as needed Then… EMOM for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute […]

CROSSFIT 19/11/2019

A. Strength (00:15-00:40) 1a) Half-Kneeling Phily Press: 4 x 10 ea. No rest.https://www.youtube.com/watch?v=f7udx-7ERog 1b) Strict Pull-ups: 4 x 6. Rest 60s. – Rx+ – weighted Pull-ups 2) Warm-up for Metcon x 3 rounds of:– 5 Box Jumps– 5 OHS (ascending weight)– 5 T2B*Scaling for T2B B. Conditioning (00:35-00:60) AMRAP 18:21 Calorie Row15 Box Jumps w. […]

INTERMEDIATE 18/11/2019

0. Prep for Wod (00:05-00-15) Chinup Grip Static Hang x 60 seconds (accumulated, if needed)Perfect Stretch x 10 stepsPullup Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)Bear Crawl x 20 steps forward + 20 steps backward Followed by… Gymnastics Skills Warm-Up Every 30 seconds, for 12 minutes (3 sets) […]

CROSSFIT 18/11/2019

A. Strength (20:00 – 40:00) 1) Front Squat: 1RM in 10 Sets. Rest 2:00– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…– Beginner: 5 x 5 working technique and only adding weight if form permits. 2) Warm-up for Metcon performing:3 Deadlifts3 Hang Power Cleans3 Push Jerk*Build in weight B. Conditioning […]

INTERMEDIATE 16/11/2019

Warm-Up.Wall Slides x 10 Pec Activation Followed by… Every Minute on the Minute for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 @ 20X2Station 3 – Single-Leg Jumps x 5 each leg Then… A. Srrength (00:20-00:36) EMOM 16 minutes:Minute 1 – Dumbbell Shoulder Press x 6-8 repsMinute 2 […]

CROSSFIT 90 16/11/2019

A. Warmup: (00:15)1x Stiegenhaus (EG -> DG -> Box)10 Goblet Squats5 Strict Press Per Side10 KB row per Side5 Clean & Push Press Per Side then.. core activation: hollow hold to plank B. Strength: (00:15 – 00:50) 35 min10 min for finding weight.. Front Squat: 5 Sets, resting as needed between:1 Pausing Front Squat*3 Front […]

HYROX 13/11/2019

S1: 4 min of Rowing (aim for 1k) 15 sec for changeS2: 4min of Ski Erg (aim for 1K)15 sec for change S3: 4 min of Rowing (aim for 1k) 15 sec for changeS4: 4 min of Sledpush (aim for 50meter) 15 sec for changeS5: 4 min of Rowing (aim for 1k) 15 sec for […]

INTERMEDIATE 15/11/2019

0. Warm-Up. A. Skill Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow Rocks + 30 Single Unders B. Conditioning (00:40-00:55) For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″) then rest 4 min EMOM 6 min ODD: 15/12 cal […]

CROSSFIT 15/11/2019

A. Prep for WOD (00:15 – 00:20) 3 Rounds of:5 Power Cleans5 Romanian Deadlifts5 Front Squats5 Banded Glute Bridges*Set-up pull-up scaling between rounds + 3-5 reps B. Conditioning (00:20-00:60) 6 RFT:30 Air Squats19 Power Cleans (60, 42,5)7 Strict Pull-ups400 Meter Run C. Acessory Banded Pull-through: 4 x 25. Rest 60s. – sumo stance

INTERMEDIATE 14/11/2019

Warm-Up.Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.) Followed by… 3 sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 repsMed Ball […]

CROSSFIT 14/11/2019

0. Warmup 1) perform 5 minutes of this – skips, walking lunges, carioca, ect.2 specific shoulder warmup A. Strength (00:20- 00:40) 1a) Slight Decline DB Bench Press: 4 x 10. Rest 30s.– elevate the front of the bench on a 20kg plate – roughly 10 cm off the floor– use the same weight or slightly […]

INTERMEDIATE 13/11/2019

0 Warm-Up.Warm-Up.Full Body CARs Routine Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. A. Skill Practice Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow […]

CROSSFIT 13/11/2019

0. Warmup (00:00-00:15) 1: 10 Walking Lunges2: Worlds Greatest Stretch x 20s each3: 10 Hollow Rocks + 10 Supermans4: 10 V-Ups + 10 Front Squats w. empty bar Then,Review All Metcon Movements:– Hang Power Snatch– OHS– SDHP A. Skill Practice Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, EMOM 10:ODD Minutes: […]

INTERMEDIATE 12/11/2019

Warm-Up. Wall Slides x 10 Pec Activation Followed by… EMOM 6 minStation 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Banded Glute Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength3 sets of: 1-1-2 Dumbbell Bench Press x 8 reps (https://www.youtube.com/watch?v=Tb_NZDKGkvI) Kettlebell ISO Rows x 6 […]