Kategorie: Crossfit

CROSSFIT 11/12/2018

A. Strength 5 Sets (Building to a Moderate): 2 Hang Squat Cleans + 1 Push Press 2 Hang Squat Cleans + 1 Push Jerk 2 Hang Squat Cleans + 1 Split Jerk B. Conditioning in a 10 min timewindow 21-18-15-12-9-6-3 calories of Rowing 3-6-9-12-15-18-21 strict HSPU rest for 2 min then in a 10 min […]

CROSSFIT 10/12/2018

0. Warmup for 15 min A. Strength (30 minutes) Alternating On the Minute x 10 (5 Rounds): Odd: 1 Front Squat Even: 3 Back Squats Barbell Loaded at 80% of 1RM Front Squat For Both Lifts invest 10 min in snatch technique Alternating On the Minute x 10 (5 Rounds): Odd: 1 Snatch Even: 3 […]

CROSSFIT 07/12/2018

A. Strength (21min) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% *Set 7 – 2 reps @ 95% […]

CROSSFIT 06/12/2018

06/12/2018 A. Prep for WOD B. Conditioning In teams of 2, with one partner working at a time, partners alternate ROUNDS to complete AMRAP in 30 minutes of: 20 Calorie Row 15 Kettlebell American Swings (32/24 kg) 10 Push-Ups 5 Strict Pull-Ups

CROSSFIT 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

CROSSFIT 04/12/2018

0. Warmup warmup forearms/grip/shoulders A. Skill (13,5 min) 3 Rounds of 3 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Rope climbs / Isometric Chinuphold min 2: ALAP Frontrack Barbell Hold (with 80 % of 1 RM Frontsquat) min 3: OH KB […]

CROSSFIT 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 […]

FUNDAY Preparation for HYROX 02/12/2018

Hyrox BIKE 75/50 Bike /// OR  4 min Running Stairs (swith mode every round) after every endurance piece choose free station Station 1: 1000 m Skierg Station 2: 2 x 25m SledPush (*75kg / 125kg / 125kg / 175kg) Station 3: 2x 25m Sled Pull – (*50kg / 75kg / 75kg / 125kg) Station 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 30/11/2018

A. Strength 5 sets of Deadlift x 5 reps Rest 2-3 minutes Keep all sets above 75% of your 1-RM. B. Conditioning 5 rounds for time of: 400 Meter Run (3rounds) 40 Double-Unders 10 Deadlifts (100/70)

CROSSFIT 29/11/2018

A. Strength for 20 minutes 4sets of Bench Press x 3 reps (go heavy with your spotting buddy) Rest 45-60 seconds All out deficit* Ring Rows with (legs on a box) B0. Prep for WOD for 10min prep knees and shoulders for conditioning B. Conditioning 9 min AMRAP 21 overhead squats 42,5/30 18 pull ups […]

HONORWOD ANTON & FRANZ 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 60 toes-to-bars 60 Pushups 60 Double KB Thruster (24/16) 8 greens onesided farmer […]

CROSSFIT 27/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning 24 min AMRAP in teams of 3 15 squat cleans 80/55 30 power cleans 80/55 45 slamball cleans over the shoulder 60 med ball cleans 9/6  

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 23/11/2018

23/11/2018 A. Conditioning / Strength 3 sets for max reps of: 45 seconds of Rowing Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Strict Chinups Rest 45 seconds B. Conditioning AMRAP 10 minutes of: 10 Push Presses (60/42,5 kg) 10 Burpees […]

CROSSFIT 22/11/2018

A. Strength Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as […]

CROSSFIT 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

CROSSFIT 20/11/2018

A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Assault Bike or Rowing […]

CROSSFIT 19/11/2018

0. Warmup for 15 min A. Strength (20min) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes […]

CROSSFIT 16/11/2018

0. Warmup (15min) A. Strength ( 20 min) Overhead Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 75% *Set 3 – 4 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – […]