Kategorie: Crossfit

SWEATSHOP 02/11/2020

Wod: AMRAP for 40MinTeams of 240 KB Swing40 Push up 40 Lateral BP over BB4 sm Rd Run 40 DU/Parallels40 SH2OH @1/2BW40 Pull up  Core Strength:  2 Rds Tabata

CROSSFIT 02/10/2020

A. Skill work up to a heavy perfect C&J then work up to a heavy complex1 Snatch1 Hang Snatch2 OH Squats B. Conditioning[0:00 – 10:00]1,6 km Run / 1600 m row / 60 cal bike/skiMax Clean and Jerks (60/42,5) [10:00 – 13:00
]Rest
 [13:00 – 20:00]800 Meter Run / 30 cal bike/skiMax Power Snatches (52,5/35) [20:00 […]

CROSSFIT 90 31/10/2020

Warmup with some Odd Object Stuffthen directly into Conditioning 3 min per stationA: Right-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer CarryB: Left-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer CarryC: Hold in Ring Support x 20-30 seconds into AMRAP Ring Dips then 3 min rest D: […]

CROSSFIT 30/10/2020

A. Strength work up to heavy power clean and jerk B. Conditioning 15-12-9: Burpee Box Jumps (24″/20″) Power Clean and Jerks (60/42,5)

CROSSFIT 29/10/2020

A. Strength (00:10-00:30) Coach to define a EMOM for strict pullup strength and HS skillEven: xxxOdd: xxx B. Conditioning AMRAP 5:5 Strict Pull-ups10 Push-ups15 Air Squats Rest 1 Minute AMRAP 5:5 Pull-ups10 Push-ups15 Air Squats Rest 1 Minute AMRAP 5:5 Chest to Bar Pull-ups10 Push-ups15 Air Squats

CROSSFIT 28/10/2020

A. Strength (00:15-00:35) 3 sets of Station1 – Weighted Glute Bridges x 15Station 2 – Double Kettlebell Front Rack Box Step-Ups (6 Each Leg) x 12Station 3 – Strict Toes to Bar x 9 B. Conditioning (00:40-00:55) AMRAP 15:60 Double Unders20/15 Calorie Assault Bike15 Deadlifts (102,5/70)

ENDURANCE 27/10/2020

Endurance: in teams of 2 : A. Row 1000 meters 1st 70% of FE2nd 80% of FE 3rd 90% of FE 4th 80% of FE 5th 80% of FE 6th 80% of FE B. Bike/AB/Ski for 30/20 cal rest of time 1st station. Burpees2nd station. Burpee Box Step overs 3rd station. Burpee Broad Jumps 4th […]

CROSSFIT 27/10/2020

warmupsquat mobility A. Strength3 Sets of 5 Backsquats B. Conditioning (one team starts from top down others bottom up) For Time: 21-15-9: Russian Kettlebell Swings (32/20) Burpees Directly Into… directly into 21-15-9cal row Db Pushpress

SWEATSHOP 26/10/2020

Wod1: Teams of 23 big Rd run 30 Pull up 2 big Rd run 20 Wall climb1 big Rd run 10 Pistols Core Strength: 2 Rds Tabata Wod2: Teams of 220 Rds 10 Cal Row 5 BP over Rower

CROSSFIT 26/10/2020

A. Strengthwork up to a heavy complex 1 Snatch1 Hang Power Snatch2 Overhead Squats B. ConditioningAMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (35/25)20 Box Jumps (24″/20″)20 Overhead Squats (35/25)20/15 Calorie Row

CROSSFIT 23/10/2020

A. Strength A.work up to a heavy set of 3 Pushpresses B. Conditioning AMRAP 12: 3 Push Presses (52,5/35) 3 Toes to Bar 3 Calorie Assault Bike 6 Push Presses (52,5/35) 6 Toes to Bar 6 Calorie Assault Bike … [Add 3 Reps Every Round]

CROSSFIT 22/10/2020

A. Strength (00:10-00:20) Coach to define a EMOM for strict pullup strength and HS skillEven: xxxOdd: xxx B. Conditioning 40 minute Bike/Ski/Row/Run Every 5 Minutes (Intervals start at 0:00/5:00/10:00/15:00/20:00/25:00/30:00/35:00) 5 Strict Pull ups / 10 Ring Rows 2 length Single Arm Farmers Carry (Each side) 20 sec Hollow Hold

CROSSFIT 21/10/2020

A. Strength (00:15-00:25) On the 2:00 x 5 sets: 3 Snatch Grip Push Jerks (start in Back rack Position!) 3 Overhead Squats 3 Snatch Balances Sets should be between 50-60% of your 1RPM Snatch WOD: For Time: 40/30 Cal Row or 30/21 Cal Bike/Ski or 30 Burpees 20 SQUAT Snatches (50/35kg) 40/30 Cal Row or […]

ENDURANCE 20/10/2020

Choose your weapon / ski/bike/row/echo change 7 x 4 min for calories / 2 min easy / 1min change Ride 6x 4 minute pieces. For 2 minutes easily between the pieces and 1 min for changing to different machine

CROSSFIT 20/10/2020

warmuppec activation shoulder rom & activation A. Strength4 sets of each:Station 1 – Bench Press x 5-8 reps Station 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – Parallete Lsit accumulate 30 secs B. Conditioning AMRAP 16: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box Jump Overs (24″/20″) […]

SWEATSHOP 19/10/2020

WOD EMOM for 50” 1” 8/10 Cal Bike2” 10 BP 3” 10 Pull up 4” 10 HSPU/Push up 5” 40 DU/Lateral jumps

CROSSFIT 19/10/2020

warmup glutes and hammies A. Strength (00:15-00:35) Sumo Stance Deadlift x 3-5 reps Barbell Glute Bridges (same weight as DL) x 6-8 reps Side Plank (*with db distraction) x 45 seconds each side B. Conditioning 7 Rounds For Time:200 Meter Run7 Thrusters (42,5/30)7 Burpees

CROSSFIT 90 17/10/2020

Warmup: TC 15 min 5RFT: 1x stairs 20 WB 20 kb swing 10 tuckjump 5 KB hollow ——mobility——: 5 min strict press : 50% 8/2, 60% 5/2, 70% 3/2. 80% 3/2 Dumbbell Pullover 10/6 Dumbbell over Reverse fly 8/6 WOD: EMOM 30 10 cal ROW 5 DB thruster + 25 DU 7 burpee + 7 […]

CROSSFIT 16/10/2020

A. Strength & Conditioning 3 Sets10x KB Hang Clean to BACK LUNGES alt. 10x kb sit up10x push press B. Conditioning Helen 3 Rounds For Time:400 Meter Run OR 30 cal bike/row/ski/echo21 Kettlebell Swings (24/16)12 Pull-ups

CROSSFIT 15/10/2020

A. Strength (00:15-00:30) Strict Gymnastic: Ascending Ladder for 8:00 1 Strict Ring Dip, 1 Strict Toes to Bar 2 Strict Ring Dips, 2 Strict Toes to Bar 3 Strict Ring Dips, 3 Strict Toes to Bar every rd +1 Rep then work up to a 5 RM Deadlift in 5 reps B. Conditioning (00:40-00:55) AMRAP […]