Kategorie: Crossfit

CROSSFIT 90 – 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes B. AFAP, but not for time:60 Romanian Deadlifts (60, 45 kg)50 Front Rack Reverse Lunges (60, 45 kg) (total)40 weighted straight leg sit-ups C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats (22,5 / 15 kg)10 Alt. DB […]

CROSSFIT 19/04/2019

A. Strength (00:15-00:35) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM. B. Conditioning (00:35-00:55) ”Strict Cindy”AMRAP 20:5 Strict Pull-ups 10 HR Push-ups 15 Air Squats (work with pec sticks for more bang for the buck) note: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with […]

CROSSFIT 18/04/2019

A. Strength (00:15 – 00:40) Part 1: 12min for Power Clean: 3 warmups sets then 6 x 3reps @75%, every 90s– Use Monday’s 1RM. after completed Part 1 then Part 2 with Bulgarian Split Squats Part 2: Back Rack Barbell Bulgarian Split Squat2 warmups sets then 4 x 5 each side B. Conditioning (00:40-00:55) – […]

CROSSFIT 17/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and core acctivation drills B. Skill & Strength (00:15-00:60)Part A. Olympic LiftsToday’s strength is working on progressing the snatch and maintaining form, barbell position, and hip extension between movements (high hang, Hang, and Hang below knee)maintain proper form and consistency for all 3 snatches Part B. […]

CROSSFIT 16/04/2019

A. Strength (00:15-00:35) – performed as superset: 1a) DB Bench Press w. a rotation: 5 x 8– neutral to pronated grip– Use incline if possible1b) Iso-dynamic KB Rows: 5 x 8 eachSee here. note: The isometric KB Rows will be challenging, so go light with these (this is done to ensure upper-back engagement.) This should […]

CROSSFIT 15/04/2019

A. Strength (00:15-00:35) 1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits B. Conditioning (00:35-00:55) AMRAP 7min:Clusters (70/47,5) (Clean+Thruster) Note: this metcon should be quick and performed around 90-95% effort. You should be able to complete […]

Crossfit 90 – 13/04/2019

A) Warmup Mobility: Squat, Knee, Ankles, Wrists B) Odd Object Strength Work:In teams of 2/4 – half of team is working, others have rest:Each for Max Distance, split as you like: 10 Minutes of Farmer Carry (AHAP)10 Minutes of Sled Push 10 Minutes of DBall Carry against stomach OR Heavy Sandbag (AHAP)10 Minutes of Sled […]

CROSSFIT 12/04/2019

A. Strength weigthed close grip Chinupbuilding to a 3 RM in around 6 sets note: grip inside shoulder width and supinated which taxes the biceps to a high degree. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups. B. Conditioning 21-15-9DB Hang Power Cleans (22,5, 35)Push-ups on Dumbbells Then,21-15-9DB Floor Press […]

CROSSFIT 11/04/2019

A. Strength (00:15 – 00:35) Back Squat with 1sec count pause in bottom: 5 x 3 @80% every 90s (same weight across all sets) note: Week 2 of our paused Back Squat work. Each repetition will have a 1-second pause at the bottom – this pause is only for 1 second because we want to […]

CROSSFIT 10/04/2019

A. Prep for WOD (00:10 – 00:20) 12 min Pose Running Drills OR Double Under Drills B. Conditioning (00:20-00:50) Buy-in: 200 Meter Front Rack KB Carry (24, 16) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (25, 15 / unbroken sets) 30 Double Unders C. Accessory 3sets 10 reps of Alternating DB […]

CROSSFIT 09/04/2019

A. Strength (00:15-00:35) 5 sets of 3 reps Push Jerk (perfect form, reset after each rep, note your weight) B. Conditioning (00:35-00:60) 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 after each round ( if you need 3 min for the […]

CROSSFIT 08/04/2019

A. Strength (00:15-00:35) Front Box Squat: 5-4-3-2-1+Rest 2:00 between sets– Build to a 1RM.– keeping tension in lumbar spine– releasing hips on the box and ideally vertical shins– 13-15” Box (should be parallel)– Beginner build to a challenging set of 3 B. Conditioning (00:35-00:55) ”Snatch Balls”AMRAP 7:7 Power Snatch (42,5, 30)10 Wall balls (20, 14) […]

Crossfit 90 – 06/04/2019

Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]

CROSSFIT 05/04/2019

A. Strength Close Grip Bench Press 5 – 4 -3- 2- 1+ (build to a 1 RM ) grip should be SLIGHTLY inside of shoulder width to emphasize the triceps. we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of your current 1RM. B. Conditioning AMRAP 12min:2 […]

CROSSFIT 04/04/2019

A. Strength (00:15 – 00:35)5 sets of 4 rep Backsquat @75% of 1 RM each rep with 1 second rest in the bottom of the squat B. Conditioning (00:35-00:50) 16-14-12-10-8-6-4Band Resisted Russian KBS (32, 24)Goblet Reverse Lunges (32, 24)(Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) C. Accessory Partner Resistance […]

CROSSFIT 03/04/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) With a partner for time:50 dbl DB Hang Power Cleans (22,5, 35pds)1500 meter row50 dbl DB Hang Squat Cleans (22.5, 35pds)1500 meter row intent: row at least 250 meter to 500 meter intervals, DB sets should be at least in the range of 3 to […]

CROSSFIT 02/04/2019

A. Strength (00:15-00:35) 6sets of 3 reps Push Jerk (perfect form reset after each rep, note your weight) B. Conditioning (00:35-00:55) EMOM 16:Minute 1: 8/5 Strict Pull-ups (rxd+ may perform strict c2b) (alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute […]

CROSSFIT 01/04/2019

A. Strength (00:15-00:35) 6 sets of Deadlift2 – 2 – 1 – 1 -1 -1 Rest between 90 seconds to 120 sec between setsThe goal is to build to the desired metcon weight which could be @ around 90 % of your 1 RM B. Conditioning (00:35-00:55) AMRAP 20:1 Deadlift (@90%of your DL 1RM) 10 […]

CROSSFIT 29/03/2019

A. Strength Build up to a Push Jerk: 1RM Metcon Prep: Warm-up S20H/T2B B. Conditioning AMRAP 12min:10 T2B10 S20H (60, 42,5)200 Meter Run C. Acessory Barbell Curl 3 x 7 each– 1/4 ROM + 1/2 ROM + Full ROM

CROSSFIT 28/03/2019

A. Strength Part1:Hang Squat Snatch: Every 90 sec: sets of 2 reps then part 2:2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, in EMOM style – Parallel box (should be the same as last week.) B. Conditioning For time:30-20-10Goblet Squats (32, 24)KBS (32, 24)