Kategorie: Crossfit

FUNDAY 12/07/2020

Team Grip Blaster in teams of 2 / one moves 1 one holds 1 iso holdsrequired equipment per team:1 KB, 1 loaded Barbell with 80kg/60kg, 3 plates (10/5) For time: (1) 6min AMRAP2rds Runmax rep Russian Kettlebell Swings (32/24)rest 1:00 min 2) 6min AMRAPChin Over Bar Pull-up Holdmax rep Hand Release Push-upsrest 1:00 min (3) […]

CROSSFIT 17/07/2020

A. Strength 3 Sets: 21 Weighted Glute Bridges 3 Sets: 15 Dumbbell Romanian Deadlifts 3 Sets: 9: Barbell Good Mornings B. Conditioning (00:30-00:60) Every 5 Minutes x 5 Rounds:30 AbMat Sit-ups15 Deadlifts (80/60)21/15 Calorie Assault Bike

CROSSFIT 16/07/2020

A. Strength Strict Press Build to a Moderate Set of 3 B. Conditioning (00:40-00:55) AMRAP 15: 30 Strict Presses (35/25) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

CROSSFIT 15/07/2020

A. Strength (00:15-00-40)3 sets of:Front-Racked Barbell Split Squats x 4-5 reps each @ slow controlled decentRest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each (setup like bulgarian) Rest 60 seconds B. Conditioning (00:40-00:60) 5 Rounds:1 Minute Burpees1 Minute Kettlebell Swings (32/24)1 Minute Bike Calories1 Minute Rest

CROSSFIT 14/07/2020

0. Warmup (00:05-00:15) A. Strength (00:15-00:35) 3 Supersets:Max Effort Double Dumbbell Bench Press (22,5/35’s)50 Banded Pull-Aparts then work up to a heavyish perfect Power Clean B. Conditioning (00:40-00:60) AMRAP 20:200 Meter Run, 3 Box Jumps, 3 Power Cleans (1round run)200 Meter Run, 6 Box Jumps, 6 Power Cleans200 Meter Run, 9 Box Jumps, 9 Power […]

SWEATSHOP 13/07/2020

0. Warmup work on OH Squat mobility A. Conditioning5 rounds of: in teams of 101)A: 3min ski/bike/row/runB: 3min amrap db snatches EMOM 3 Burpees rest for 30 sec 2) A: 3min ski/bike/row/runB. 3min amrap db overhead lunges EMOM 3 Hollow Rock to Candlestickrest for 30 sec 3) A: 3min ski/bike/row/runB. 3min amrap wallballs EMOM 10 […]

CROSSFIT 13/07/2020

0. Warmupwarmup shoulders and wrists A. Strength (00:15-00:40) Overhead Squat build to a heavy set of 5 B. Conditioning (00:40-00:57) For Time: 1,000 Meter Row 30 Chest to Bar Pull-ups 50 Overhead Squats (35/25) finish with 3 rounds of 30 meter Single Dumbbell Overhead Carry (Left):15 Second L-Sit Hold (parallets or hanging) 30 meter Single […]

90min 11/07/2020

Warm-Up.30 seconds of Banded Palloff Hold (Left)30 seconds of Banded Palloff Hold (Right)30 seconds Chinup Hang 30 seconds Chinup Hold 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Copenhagen Plank (Left) 30 seconds of Copenhagen Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat […]

ENDURANCE 08/07/2020

AMRAP 70 min / change whenever Runner returnsin Teams of 3 change whenever Runner returns A: Row B: Run 1 Big round C: AMRAP Bike or SKI and some functional movements AMRAP for until partner A returns 10/8 Cal Ski/Bike 8 Burpee Box Step overs 2nd round AMRAP for until partner A returns 10/8 Cal […]

CROSSFIT 09/07/2020

A. Skill work on Hanstandstand Skill for 15 min EMOM 8 min: 1: 10 meter HS walk / wf HS Hold 2: one arm Ring Row 6/6 B. Conditioning (00:30-00:60) tc:30min For Time:50/35 Calorie Row50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 […]

CROSSFIT 10/07/2020

A. Strength Hang Squat Cleanbuild to a heavy single B. Conditioning (00:35-00:58) 3 Rounds:15 Hang Squat Cleans (52,5/35)15 Lateral Barbell Burpees

CROSSFIT 08/07/2020

A. Strength (00:15-00-40)3 sets of: Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps B. Conditioning (00:40-00:60) 2 Rounds For Time:20 Push Jerks (60/42,5)4 Rounds of „Cindy“800 Meter Run (5 rounds)

CROSSFIT 07/07/2020

0. Warmup (00:05-00:15)include DUs and perfect hinge patterns in warmup A. Strength (00:15-00:35) Deadlift Build to Heavy Sets of 5-4-3 B. Conditioning (00:40-00:58) AMRAP 15:60 Double Unders30/24 Calorie Row/AB/Ski15 Deadlifts (102,5/70) then AMRAP 6min5 Burpees to Target 1 strict HSPU5 Burpees to Target 2 strict HSPU5 Burpees to Target 3 strict HSPU…

SWEATSHOP 06/07/2020

A. Warmup B. CondiSTATION 1:in teams of 2 / Igoyougo AMRAP 10 min 20 WBS20 DU2 Wallclimbs 2 min rest STATION 2: in teams of 2 / Igoyougo AMRAP 10 min 4 Burpees4 Pushup4 Airsquats 2 min rest STATION 3: in teams of 2 / Igoyougo AMRAP 10 min 10 Cal/Row/Ski/Bike20 Situps1 Stairrun together 2 […]

CROSSFIT 06/07/2020

A. Strength (00:15-00:40) Front Squat [10-8-6-4-2] On the 3:00 x 5 Sets: Set 1: 10 Reps @ 66% 1RM Set 2: 8 Reps @ 71% 1RM Set 3: 6 Reps @ 76% 1RM Set 4: 4 Reps @ 83% 1RM Set 5: 2 Reps @ 91% 1RM B. Conditioning (00:40-00:57) 21-15-9: Toes to Bar Power […]

CROSSFIT 90 04/07/2020

A. Prep EMOM for 15min 1: 1min Bike/Row/Run2: 1min Bearcrawl Bird Dogs every 2m 3: 1min Front Leaning Ring Rest4: 1 min Farmer Carry / OR OH Carry5: 1min Db KB C&J A. Strength Work up to a heavy complex: start with 6 reps with empty/light barbell, and work up to a heavy weight, ending […]

ENDURANCE 01/07/2020

A. Warmup Squat Mobility work through movements B. ConditioningPART A 6 athletes:AMRAP 20min50/40 Cal Row25 Burpees over the Rower40/30 Cal Row20 Burpees over the Rower30/20 Cal Row15 Burpees over the Rower20/10 Cal Row10 Burpees over the Rower rest 2 min PART B 6 athletes:20min 4 bikes & ski 5 station = 6 athletes complete 300 […]

CROSSFIT 03/07/2020

0. warmupwork on squat mobility A. StrengthEMOM for 8 min: 2 Pausing Frontsquats (2sec in bottom) B. Conditioning 5 Rounds For Time:10 Front Squats (70/50)20/15 Calorie Row

CROSSFIT 02/07/2020

A. Strength On the 2:00 x 5 Sets: 1 Hang Power Clean 1 Push Jerk 1 Hang Squat Clean 1 Split Jerk Set 1: 67% of 1RM Clean & Jerk Set 2: 72% of 1RM Clean & Jerk Sets 3-5: 77% of 1RM Clean & Jerk B. Conditioning (00:35-00:58) 5 Rounds:Max Unbroken Strict Presses (42,5/30)Max […]

CROSSFIT 01/07/2020

A. Strength (00:15-00-40) On the 2:00 x 5 Rounds: Round 1: 2-4(Ring )Muscle-ups/strict ring pull ups 10 Deadlifts Round 2: 2-4(Ring )Muscle-ups/strict ring pull ups 8 Deadlifts Round 3: 2-4(Ring )Muscle-ups/strict ring pull ups 6 Deadlifts Round 4: 2-4(Ring )Muscle-ups/strict ring pull ups, 4 Deadlifts Round 5: 2-4(ring)Muscle-ups/strict ring pull ups, 2 Deadlifts Increase the […]