Kategorie: Crossfit

CROSSFIT 16/10/2021

A. strengthEvery 2 minutes, for 20 minutes (10 sets):Snatch x 1.1 reps(rest 10 seconds between singles) Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+ B. conditioning 10 rounds for time of:3 Snatches (60/42,5)3 Bar-Facing Burpees

CROSSFIT 15/10/2021

A. Weightlifiting: E2MOM x 53 Power Cleans + 1 Jerk Build up to a moderate weight (should be around 70-75% of your 1RPM) B. Conditioning3 rds for time: 100 Double Unders or 200 Single Unders20 (Banded) C2B or 20 (Banded) Pull ups30 Alt Single DB Box Step ups (22,5/15)

CROSSFIT 14/10/2021

A. GYMNASTIC STRENGTHSTRICT Ring DipsBased on your test from last week 5 : 4-3-3-2-110:9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning AMRAP 10:15/12 Cal Row/Bike Erg or 12/9 Cal Echo Bike/Ski9 HSPU Rest 5 min: AMRAP 10:15/12 Cal Row/Bike Erg or 12/9 Cal Echo Bike/Ski9 Deadlifts (100/70)

CROSSFIT 13/10/2021

A. GYMNASTIC STRENGTH STRICT PULL UPSBased on your test from last week 5 : 4-3-3-2-110:9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning for time: 500m Row or 400 m Ski or 1000m Bike Erg15 UNBROKEN C&J (50/35)500m Row or 400 m Ski or 1000m Bike Erg12 UNBROKEN C&J500m Row or 400 m Ski or 1000m Bike Erg9 UNBROKEN C&J500m Row […]

CROSSFIT 12/10/2021

A. GYMNASTIC STRENTGH: Strict HSPUBased on your test from last week 5 : 4-3-3-2-110: 9-8-7-6-515:12-10-8-6-420:18-15-12-8-4 B. Conditioning: 10-9-8-7-6-5-4-3-2-1:Thrusters (40/30)Toes to Bar or High Knee Raises (2x)Lat. BB Burpees Timecap :20-25 Min

CROSSFIT 11/10/2021

A. STRENGTH/SKILL LEGLESS Rope Climbstest your rep range 4 sets OR one arm ring rows (5x 6 reps ) B. Conditioning AMRAP 20*: 4 C2B4 Power Snatches (60/42,5) – heavy Singles8 Box Jump Over *On the 0:00/5:00/10:00/15:00 500/400 m Row or 1000/800m Bike Erg

CROSSFIT 08/10/2021

a. StrengthE2MOM3 Squat Cleans + 1 Jerk Build up to a moderate weight B. Conditioning AMRAP 155 BMU or 10 C2B10 (5/5) Single DB Hang Clean&Jerk (22,5/15)15 Wall Ball Shots (9/6)

CROSSFIT 07/10/2021

A. Gymnastic Strength One Set of max reps Strict HSPU Scaling Options: 1-2 Abmats/ Box HSPU / Push ups Note your score on the PR-whiteboard! B. Conditioning 7 rounds 3 Push Press (42,5/30) 3 Front Squats 3 HIGH Box Jumps (Men :High box /Ladies ; Mid Box ) 30/21 Cal ECHO Bike/Ski or 40/30 Cal […]

CROSSFIT 06/10/2021

A. StrengthEvery 3:00, for 15 minutes (5 sets) of:Back Squat *Set 1 – 8 reps @ 65% of 1-RM*Set 2 – 6 reps @ 75%*Set 3 – 4 reps @ 85%*Set 4 – 3-4 reps @ 90%*Set 5 – Max Reps @ 80%(allow only one full breath cycle at the top of each rep) B. […]

CROSSFIT 05/10/2021

A. Gymnastic Strength 1 set of max Reps STRICT RIng Dips Scaling: (Banded) Box dips- take a band color which allows you to perform 5+ Reps B. Conditioning 5 rounds:400 M Run (in case if its too cold : 500m Row/1000m Bike ERG/400m SKI)15 Power Snatches (30/25)15-12-9-6-3 HSPU

CROSSFIT 04/10/2021

A. Skill 2 sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps STRENGTH/SKILLAMRAP 3:LEGLESS Rope Climbs / Towell […]

CROSSFIT 02/10/2021

warm up 8’3 rounds1 wall walk10 banded row10 banded thruster10 scap pull ups A. Strength 15’4 roundswide grip pull ups (or australian pull ups)inbetween sets l-seated double dumbbell press 6-10 reps (rest as you need) B. ConditioningTC: 30’35-25-15 (50/35)burpeesthrusterbent over row*start each round with running and add one round each run (1/2/3 rounds)

CROSSFIT 01/10/2021

A. SKILL/STRENGTH take a 10.minute time window to work on your Handstand skills f.e.: free Handstand Hold / HS walk with a partner B. Conditioningfor time: 30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row 120 Double Unders /240 Single Unders 30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row OTM (starting @ 0:00) 5 […]

CROSSFIT 30/09/2021

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift B. Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

CROSSFIT 29/09/2021

a. STRENGTH OTMx 10 2 Paused Frontsquats (2 sec pause@bottom) build up to a moderate weight B. conditioning AMRAP 4 21/15 Cal Row/Bike ERG 21 T2B or Hanging high knee raises 21 Frontsquats (40/30) Rest 4 Min AMRAP 4 15/12 Cal Row/Bike ERG 15 T2B or Hanging High Knee raises 15 Frontsquats (50/35) Rest 4 […]

CROSSFIT 28/09/2021

A. Strength (20 min timecap) 3 sets DB Bench Press 8-12 reps inbetween sets 1 L Prowler Pull (without hip moving action) B. Conditoning (25 min timecap) In teams of 3, complete 3 rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)10 Strict Pull-Ups + 15 Ring Pushups(rest station) Teammates will attack […]

CROSSFIT 27/09/2021

a. strengthOTMx8 1 CLUSTER (Squat Clean+Thruster) whats your final weight? b. conditioning for time: 10 Rounds 250 m Row /200 m Ski / 500 m Bike ERG 2 Muscle ups (or 4 C2B) 3 Cluster (60/40) 4 HSPU (or Hspu from the box) 5 KB Swings (32/24)

CROSSFIT 25/09/2021

A. Strength (25 min) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00. inbetween sets 1, max reps ringrows 2, max reps pushups 3, max sec hold wallstand 4, max sec hold ring lsit B. Conditioning 25 min AMRAP: 400 Meter Run (3rounds) 20 Thrusters (35/25kg) 15 Toes to Bar 10 Dumbbell Box Step-Overs (22,5kg/35 lbs; […]

CROSSFIT 24/09/2021

A. Strength & Skill 3 sets of Max Strict Pull-ups Max Alternating Dumbbell Strict Presses then in 10 min timewindow work up to a 70% of 1rm perfect snatch B. Conditioning AMRAP 15: 20 Power Snatches (42,5/30) 40 Double Unders 20 Burpees 40 Double Unders

CROSSFIT 23/09/2021

A. Strength EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat from floor x 6 reps Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground) Station 3 – Front Squat from floor x 6 reps […]