Kategorie: Crossfit

CROSSFIT 24/01/2020

0. Warmup A. Strength (00:15-00:50) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 – Beginner: Focus on technique for all 10 sets. inbetween sets Seated Dynamic Box Jumps: Accumulate 30 Jumps inbetween sets B. Conditioning (00:40 – 00:60) Every 4:00 x 5 Sets: 15 Hang Power Cleans (60, 42,5) […]

CROSSFIT 23/01/2020

0. Warmup A. Strength (00:15-00:40) 1a) Bench Press: 5 x 5. – Build in weight each set– Goal – beat last weeks final weight if you’re feeling good.1b) 1-Arm KB Rows: 5 x 10 ea– 1 challenging weight for all sets– use the same weight as last week B. Conditioning (00:40 – 00:60) 10 RFT:10 […]

ENDURANCE 22/01/2020

A. Warmup short dynamic warmup B. Conditioning (00:10-01:30) 2 Lines with 10 stations @7min AMRAP with 1 min rest for changeintensity @ 6 from 10 1 Row 2 Bike 3 Burpee Box Step Overs 4 Row 5 Ski 6 1 Stairrun + Burpee Broad Jumps 6 Row 7 Bike 8 50 Singleunders + 2 L […]

CROSSFIT 22/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning (00:20 – 00: 60)With a running clock with a partner:00:00-08:00 10 Alt. DB Snatches (22,5, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 – 20:00Farmer Carry Relay x 30 meter Intervals – AHAP *One athlete completes a full […]

CROSSFIT 21/01/2020

0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 15:Minute 1: 10 Strict HSPU OR 10 Kipping Handstand Push-up OR 10 DB Push Press – neutral gripMinute 2: 15 Hollow Rocks w. KBS overhead OR 15 Hollow Rocks OR 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs OR 7 Strict Pull-ups OR 12 Ring […]

CROSSFIT 20/01/2020

0. warmup A. Strength (00:15-00:45) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Beginner: 5 x 5, only adding weight if form permits. inbetween sets 10 perfect RDLs with a KB (no squat pattern only hamstring action) B. Conditioning (00:45-00:60) AMRAP 6 min DB KB Swing x 10 RepsDB KB Snatch […]

CROSSFIT 90 18/01/2020

Warmup: for 10 minKB Complex:10 Goblet Squats5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links10 presses (strict -> push press) rechts / links10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl LONG TIME NO SEE: ODD OBJECT STRENGTH & CONDITIONING each station for 12 min amrap […]

ENDURANCE 15/01/2020

0. Warmup max 5 min A. Conditioning (intensity scale 6 from 10) A. 25 minutes of constant grinding (equipment 4 Echobikes)in teams of 2 complete AMRAP calories on an Echo Bike 50 cal hands & feet / plank variation 50 cal hands only / plank variation 50 cal feet only / plank variation 50 cal […]

CROSSFIT 17/01/2020

0. Warmup A. Strength (00:20- 00:40) 1a) Bench Press: 5 x 5. Rest 45s. – Build in weight each set 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – 1 challenging weight for all sets inbetween rows Ring Dips: 5 x 10.- add weight if needed. B. Conditioning (00:40- 00:55) 4 Rounds of: […]

CROSSFIT 16/01/2020

0. Warmup A. Strength (00:15-00:50) Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00– Goal: Beat last weeks weight if you’re feeling good. then 2) Power Clean + Front Squat + Jerk: 5sets x 1 + 3 + 1 @75% of Jerkinbetween Standing Box Jumps Accumulate 20 jumps to a challenge a […]

CROSSFIT 15/01/2020

0. Warmup 0. Warmup Dynamic Warmup B. Conditioning 2k Row (or 1,6km run) 21 T2B 100 Double Unders 1k Meter Row (or 800 Meter Run) 15 T2B 75 Double Unders 500 Meter Row (or 400 Meter Run) 9 T2B 50 Double Unders C. Acessory rest of time ergo / row/bike/ski

CROSSFIT 14/01/2020

0. warmup A. Strength (00:15-00:40) 1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.– neutral grip1b) Strict Chin-up: 4 x 6. Rest 45s.– Rx+ – weighted– L3: – BW– L2: Partner Assisted Pull-ups– L1: Ring Rows x 10-15 each set. B. Conditioning (00:40-00:60) EMOM 16:Minute 1: 15 Push Press […]

CROSSFIT 13/01/2020

0. warmup A. Strength (00:15-00:45) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:38-00:60) A: for time 100 Russian KBS (32/24) EMOM 6 Burpees 2 min rest B:for time 100 T2B EMOM 2 Wallclimbs / OR 6 meter HS Walk

ENDURANCE 08/01/2020

3 X A then B then C in total 90 min work A. 10 min Endurance Interval2k Row @mid intensity (row @80% of your 100% 500 meter) 2min rest B. 8 min @ 80% intensity21 cal Bike21 T2B100 DU15 cal Bike 15 T2B75 DU 9 cal Bike9 T2B rest of time Burpee Broad Jumps C. […]

CROSSFIT 10/01/2020

0. Warmup A. Strength (00:20- 00:40) 1) Back Squat: Build to a heavy 5 in 7 sets. Rest 2: 2) Sumo Stance RDLs: 4 x 8. Rest 90s.inbetween working sets Ring Rows w. a supinated grip: 4 x 15 B. Conditioning (00:40- 00:55) With a partner, not for time: 300 Meter Front Rack Carry (24, […]

CROSSFIT 09/01/2020

0. Warmup Dynamic WarmupA. SkillWork on Gymnastics Skill in emom style fashion for 10 min definded by coach B. Conditioning (00:30-00:60) For total time:500 Meter Row400 Meter Run200 Single Unders Rest 2:00 500 Meter Row400 Meter Run100 Air Squats Rest 2:00 500 Meter Row400 Meter Run100 Push-ups C. Acessory rest of time ergo / row/bike/ski

CROSSFIT 08/01/2020

0. Warmup A. Conditioning (00:20-00:50) 1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10. No rest.https://www.youtube.com/watch?v=aDFTzAsPdOo 1b) DB Hammer Curls: 3 x 10. Rest 60s. 2) Pull-ups: 10 x 3, every 60s.– medium pronated grip– Adv add weight each set– Int: Bodyweight– Beginner – Partner Assisted Pull-ups B. Conditioning „Finisher“150 banded pushdowns – use […]

CROSSFIT 07/01/2020

0. warmup A. Strength (00:15-00:40) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:40-00:60 4 rounds for time:15 Power Snatch (35, 25)15 Lateral Burpees

CROSSFIT 06/01/2020

A. Prep for WOD B. Conditioningin teams of 3: A: Burn 800 calories on a erg (row/bike/ski) B: performs a KB complex (as AMRAP as long a A is rowing) 4 RKBS3 Goblet Squats2 Kettlebell Push Press (Left Arm)2 Kettlebell Push Press (Right Arm) 1 TGUP (right arm) 1 TGUP (left arm) C: 1 Round […]

FUNDAY 05/01/2020

A. Prep for WOD B. Conditioning (00:30 – 00:55) A. Prep for WOD B. Conditioning (1) 7min AMRAP Chin Over Bar Pull-up Hold max rep Hand Release Push-ups rest 1:30 min (2) 7min AMRAP KB Frontrack Hold (32/24) max cal Row rest 1:30 min (3) 7min AMRAP 2rds Stairrun / 30 cal bike/ski max rep […]