Kategorie: Crossfit

CROSSFIT 18/10/2019

A. Prep for WOD (00:15 – 00:35) Split Jerk: 1RM in 10 sets. Rest 2:00– Build to a 1RM (3-4 singles above 90%)– Sets may look something like: 3@50%, 2@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 1@101%.– Beginner: Work on Technique or perform Push Press for a heavy triple. B. Conditioning (00:40-00:60) Every 4:00 […]

CROSSFIT 17/10/2019

A. Strength (00:20- 00:40) Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00– Roughly 85% of 1RM.– Beginner – Moderate set of 5 B. Conditioning4 Rounds for quality:12 Goblet Reverse Lunges (each leg) (Light) (Non-alternating)25 Russian KBS (AFAP)50/75 Doubleunders/ Single Unders C. Accessory 5 min […]

CROSSFIT 16/10/2019

A. Prep for WOD (00:05- 00:20) work on Gymnastic skills, coaches choice B. Conditioning (00:20- 00:55) For time: in heats of 8 people:part 1 : Row/Ski/Bike 4 km / (15 min TC) / 8 miles on Assault Bike part 2: 800 meters (6 rounds / 1 big +1small) 30 Burpee Pullups600 meter Run (4 small […]

CROSSFIT 15/10/2019

A. Strength (00:15-00:40) 1a) Slight Decline DB Bench Press: 2 warmup sets then 5 x 10. Rest 30s. – elevate the front of the bench on a 20kg plate – roughly 15cm off the floor – 2 warm-up sets + 5 „work sets“ with a challenging load 1b) Symmetrical Stance 1-Arm DB or KB Rows […]

CROSSFIT 14/10/2019

A. Strength (00:20-00:60) 1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.– Elevate Plates 5cm off of the floor (roughly 10kg plate)– This will be tested next Monday for a 1RM.– 7 TOTAL sets 2a) Front Squat: Build to Metcon Weight. 2b) Bar Muscle-ups or Scaling Option WU B. […]

CF90 12/10/2019

Warm-Up:Wall Slides x 10 Pec Activation Followed by… EMOM for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength station work for 24 minutes (12 sets) of:M1: Bench Press x 3 reps M2: 1 Clean + […]

CROSSFIT 10/10/2019

A. Strength (00:15- 00:35) Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s. – 4 warm-up sets to build to 70% – slightly below parallel squat– If no recent max use light to moderate load B. Conditioning (00:40- 00:55) AMRAP 3: DB Hang Squat Cleans (22,5, 35) Rest 2:00 AMRAP 3: […]

CROSSFIT 09/10/2019

A. Prep for WOD (00:05- 00:20) Warmup E.g.:Banded Snatch Warm-up + Thoracic Mob – 10 Over and Back – 10 Around the World – 10 OHS B. Conditioning (00:25- 00:60) For time: 2k Row/Ski OR 120 cals on the AB 25 Power Snatches (35, 25) 1k Row/Ski OR 60 cals on AB 25 Power Snatches […]

CROSSFIT 08/10/2019

A. Strength (00:15-00:40) 1a) Rope Climb: 1 warmup set the 4 x 2-3. Rest 45s.– Rx+: L-Sit Rope Climb– Rx: Legless Rope Climb– L3: Rope Climb w. legs– L2/L1: Ground to standing with rope x 3 reps. 1b) Strict Dips: 1warmup set then 4 x 10-12. Rest 45s– Rx+: Ring Dips– Rx: Bar Dips– L3: […]

CROSSFIT 07/10/2019

A. Strength (00:20-00:60) 1) Power Clean: Build to a heavy double in 9 sets– Reset on each rep 2) Barbell Split Squats – Back Rack:3 warmup sets then 4 sets x 6 each leg (12 in total) – 3 sets to build in weight– 4 sets with a challenging weight. 3) Glute Hip Thrust – […]

CROSSFIT 04/10/2019

A. Strength (00:15 – 00:35) 1a) DB Floor Press w. neutral Grip: 1 warmup set then 4 x 10-15. No rest.– 1 warm-up set + 4 „work sets“ with a challenging load for all sets 1b) KB Hammer Curls: 1 warmup set then 4 x 10-15. Rest 60s.– 1 warm-up set + 4 „work sets“ […]

CROSSFIT 03/10/2019

A. Strength (00:15- 00:35) 1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.– 13-15″ Box – parallel squat– If no recent max use a light to moderate load. 2) Hybrid Stance RDLs: 1warmup set 3 x 10. Rest 60s.– 1 ramp-up set + 3 challenging sets.– hybrid stance = wider […]

CROSSFIT 02/10/2019

A. Prep for WOD (00:05- 00:25) Empty Barbell Warm-up + Progressions3 Deadlifts3 Muscle Cleans3 Front Squats3 Push Press etc. then B. Prep for Weight Clean + Jerk: 3 x 3, build to Metcon weight B. Conditioning (00:30- 00:60) „Herowod Abbate“For time:1,6 km Run (2big +2 small) 21 Clean + Jerks (70, 47,5)800 Meter Run21 Clean […]

CROSSFIT 01/10/2019

A. Strength (00:15-00:35) Pull-ups – medium grip: 2warmup sets then 5 x 5. Rest 90s. Options:– 2 warm-ups sets then 5 „work sets“– Add weight– BW– Partner Assisted Pull-ups– Inverted Ring Rows: 5 x 10. Rest 60s. B. Conditioning (00:35-00:55) For time:40-30-20-10Push-upsAbmat Sit-upsDouble Unders x 3 (120-90-60-30) C. AcessoryDB Hammer Curls: 3 x 10. Rest […]

CROSSFIT 30/09/2019

A. Strength (00:15-00:45) Squat Snatch: 10 x 2. Rest 60-90s. – Add weight each set or focus on technique. B. Conditioning (00:40-00:50) In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (52,5, 35) C. Accessory (00:55-00:60) 2:00 Global Foam Roll Quads2:00 Global Foam Roll Hamstrings2:00 Parasympathetic Breathing

CROSSFIT 27/09/2019

A. Strength (00:15 – 00:40) Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00– Build to a 1RM (1+ = 3-4 singles above 90%)– sets should look like: 5-4-3-2-1-1-1-1..– Beginner: Bench Press: 5 x 5, adding weight if form permits. B. Conditioning (00:40-00:50) For time:20-15-10-5Push Press (60, 42,5)Burpee Pull-ups C. Acessory Banded Overhead […]

CROSSFIT 26/09/2019

A. Strength (00:15- 00:40) Backsquat: 10 x 3 @70% of Mondays Boxsquat in EMOM B. ConditioningEMOM 16:Minute 1: 5 High Box Jumps (30, 24)Minute 2: 10 Straight Leg RaisesMinute 3: 20 Barbell Front Reverse Lunges (42,5, 30) (10 ea.)Minute 4: 30 Barbell Rows (42,5, 30) C. Accessory 2:00 of Global Foam Rolling Lateral Quads 2:00 […]

CROSSFIT 25/09/2019

A. Prep for WOD (00:05- 00:25) 10 min running drills10 rowing drills B. Conditioning (00:30- 00:60) AMRAP 30:Row 1kBike/Ski 1k (approc 60 calories) Run 800 Meters (6 rounds)