Kategorie: Crossfit

CROSSFIT 21/06/2019

A. Strength (00:15 – 00:35) The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today. Handstand Push-ups– L5: (Accumulate 20-30 Strict Reps)– L4: (Accumulate 5 Strict + 20 Kipping)– L3: (Accumulate 20-30 Kipping)– L2: (Accumulate 20 to 1-2 Abmats)– L1: (Accumulate […]

CROSSFIT 20/06/2019

A. Strength (00:15 – 00:40)Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique.  1) Back Squat: 3 x 5 @80%. Rest 2:00– 4 warm-up sets/3 work sets after Backsquats 2) EMOM Squat Clean: 6 x 1 – add weight each […]

CROSSFIT 19/06/2019

A. Strength (00:15 – 00:30) Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90sec between sets B. Conditioning (0:30-00:60) timecap 30 minToday’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace. The barbell loading […]

CROSSFIT 18/06/2019

A. Strength (00:15-00:35) Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back. 1a) Medium Grip Bench Press: 8-8-6-6-4-4 Rest 45s.– adding weight each set– Beginner: 6 x 6 1b) Inverted Rows: 6 x 10 Rest 45s. (barbell in rack) – 1st […]

CROSSFIT 17/06/2019

A. Strength (00:15-00:35) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00– Take 8-10 sets and build to a 1RM Sumo Deadlift. After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.– Beginner: 5 x 5. Rest 2:00 B. Conditioning (00:35-00:55) 10 rounds of moderate weight 50 meter Sled Push (3 length on the […]

CROSSFIT 14/06/2019

A. Strength (00:15 – 00:40) 1a) Rope Climb: 4 x 2reps–L1: L-Sit Rope Climb–L2: Legless Rope Climb– L3: Rope Climb w. legs– L4: Ground to standing with rope x 3 reps 1b) Ring Dips: 4 x 10. Rest 45s– L1: Ring Dips– L2: Bar Dips– L3: Band Assisted Bar Dips– L4: Box Dips B. Conditioning […]

CROSSFIT 13/06/2019

A. Strength (00:15 – 00:35) 1) Back Squat: 3 warmup sets then 3sets x 5 @75% rest 2:00 min between working sets note: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3 weeks. ——Metcon Warm-up:2a) Power Clean: 2 x 3reps 2b) Front […]

CROSSFIT 12/06/2019

A. Strength (00:15 – 00:35) AFAP, but not for time.100 DB Bench Press100 1-Arm DB Rows (50 each side)100 Abmat Sit-ups note: complete all 100 reps before moving to the next movement. you should be able to make 10-15 reps per set, try to stay in hypertrophy range, if you can do 20 reps weight […]

CROSSFIT 11/06/2019

A. Strength (00:15-00:55): Today we have several variations to train the posterior as well as the anterior chain – it’s a strength only day! 1) Zercher Box Squat: Build to a heavy 1rep. Rest 2:00– Use a 13-14” Box; this is a challenging variation for the quads and upper-back. – please watch Demo of execution […]

FUNDAY 09/06/2019

A. Prep for WOD B. Conditioning in teams of 2 AMRAP until 00:55 Buy-In: 3 rounds run together Then, with 3 Burpees EMOM and if possible with weightwest A: every set of 30 reps change with B 30 DB Curls (45lbs/25) 30 DB weighted Sit-Ups 30 DB Floor Presses (45/25 lb) 30 DB Walking Lunges […]

Crossfit 90 – 08/06/2019

Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 20 Squats (w. pecstick) and finishing with 2l bearcrawl/duck/gorilla walk Strength: Weighted C2B + Zercher SquatsAlternating for 6 Rounds:A) 5 Strict (Weighted) C2B rest 1 min then..B) 8-10 Zercher Squatsrest 1-2 min before starting next round. 2 min rest, […]

CROSSFIT 07/06/2019

A. Strength (00:15 – 00:40) Split Jerk: 1RM. Rest 2:00– Build to a 1RM (3-4 singles above 90%)– if you prefer Chinese Jerk do a chinese Jerk– Beginner: Work on Technique or perform Push Press for a heavy triple. B. Conditioning (00:40-00:55) „Gripdesctructor“ For time with an empty barbell:75 Barbell Rows 50 Barbell Curls50 Triceps […]

CROSSFIT 06/06/2019

A. Strength (00:15 – 00:35) 1) Front Box Squat: 3warmup sets 8 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance2) Broad Jump: 4 Attempts at Max Distance. 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:35-00:55) For time:100 Double KB Front Rack Walking Lunges (24/16) (you may […]

CROSSFIT 05/06/2019

A. Prep for WOD use Kettlebell for Warmup go through movements B. Conditioning (00:15 – 00:55) against a running 40 min clock with a partner in teams of 2 00:00 – 00:10100 meter Sledsprints (moderate weight) 6 times on the green 00:10 – 00:20max reps KB circuit in I go Yugo stylepartner A: 8 Russian […]

CROSSFIT 04/06/2019

A. Strength (00:15-00:35) 1a) Legless Rope Climb: 5 x 1-2. – if possible L-Sit Rope Climb for beginners from ground to standing with rope x 3 reps 1b) Strict Dips: 5 x 8-10 for beginners Box Dips B. Conditioning (00:15-00:50) For time:25 Burpee Box Jumps (24, 20)50 S20H (60, 42,5)25 Burpee Box Jumps C. AcessoryLight […]

CROSSFIT 03/06/2019

A. Strength (00:03-00:15) 1) Power Snatch + Overhead Squat: Build to a challenging set of 1 Power Snatch + 3 Overhead Squats. Rest between sets for 2:00 B. Conditioning In a 5 Minute Window:500 Meter RowWith the remaining time AMRAP:Squat Snatches (52,5, 35) Intent: work in heats / this should be done excluseivly on rowers, […]

CROSSFIT 31/05/2019

A. STRENGTH focusday (00:15 – 00:50) Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.) We’ll then finish with assistance work for the biceps, triceps, and deltoids. 1) Close Grip Bench Press: 8-6-4-2. Rest 90s.– add weight each set building to a […]

CROSSFIT 30/05/2019

A. Strength (00:15 – 00:50) 1) Front Box Squat: 3warmup sets 10 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance 2) Standing High Box Jumps: 2 warmup sets 8 x 2, at a challenging height, every 60s 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:45-00:55)Metcon workout […]

CROSSFIT 29/05/2019

A. Prep for WOD Alternating Tabata:1a) Single Unders1b) OH Plate Hold B. Conditioning (00:20 – 00:55)intent: consistent output across all AMRAPs; All work should be capable of being completed close to unbroken for the duration. you have 30 sec of rest before the next round, so keep the speed up all time. With a running […]

CROSSFIT 28/05/2019

A. Regeneration Day (00:03-00:15) 5 Minutes of easy foam rollingThen with a band,20 Walking Lunges20 Hollow Rocks20 Scorpions (total)20 X-Band Walks Left20 X-Band Walks Right20 Banded Goodmornings B. Conditioning (00:15-00:50) 3x 10 min Stations with 5 athletes per station a,10 min of: Sled Push & Sled pull for 60 meters each with 60 sec of […]