Kategorie: Crossfit

CROSSFIT 24/07/2021

A. Skill. Snatch work up to 1.1 Snatch (@90% of your 1 RM) B. Conditioning in teams of 5 on an Echobike 200 calories AFAP

CROSSFIT 23/07/2021

0. Warm-Up. EMOM 12: Minute 1 – Coaches ChoiceMinute 2 – Row x 30 secondsMinute 3 – Coaches ChoiceMinute 4 – Burpee Broad Jumps x 5 reps Then… warmup with barbell complex:5 DL 5 HPCs5 S2OH In teams of 2, partners will alternate complete rounds, AMRAP 30 minutes of:15 Calories of Rowing / biking12 Deadlifts […]

CROSSFIT 22/07/2021

A. StrengthBack Rack Lungees to Back SquatBRL *Set 1 – 3/3 reps @ 65-70% BRL *Set 2 – 2/2 reps @ 75-80%BRL *Set 3 – 1/1 rep @ 85-90%BS *Set 4 – 8 reps @ 75%BS *Set 5 – 8 reps @ 75%BS *Set 6 – 8 rep @ 75%Rest 2-3 minutes between sets. B. […]

CROSSFIT 21/07/2021

A. warmupBarbell Complex Warm-Upwork up on power clean to a heavy 1.1 pwr clean B. ConditioningThen… Against a 3-minute clock…Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock…Run 400 MetersMax Reps of Power Cleans (75% of 1RM) Rest 60 seconds and repeat for a total of […]

CROSSFIT 20/07/2021

0. PrepHandstand Hold Work Roll to Candlestick Overhead Stability Hold A.Strength3 sets of:1-1-2 Dumbbell Bench Press x 8-10 reps (https://www.youtube.com/watch?v=Tb_NZDKGkvI)immediately followed by… Banded Overhead Triceps Extension x 30 reps Landmine Row x 6 reps each arm @ 21X0 B. ConditioningAMRAP 12 minutes of:300/250 Meter Row/Bike20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)20 Box […]

CROSSFIT 19/07/2021

A. Strength 2 sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It […]

CROSSFIT 16/07/2021

A. Prep for Condi4 Tabata Sets Each of:Bear CrawlV-UpsDonkey KicksBroad Jumps Then…B. Conditioning “Get A Grip”Teams of two must complete 100 repetitions of the following complex:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk The weight (42,5 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. […]

CROSSFIT 15/07/2021

A. StrengthBack Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. B. Conditioning“Jackie” For time: Row […]

CROSSFIT 14/07/2021

A. Strength3 Rounds: 30 Double-Unders or 30 Seconds of Double-Under attemptsdirectly into 20 meter heavyish DB / sandbag Lungees Then… 4 rounds for time of:400 Meter Run (2rounds)12 Dumbbell Shoulder to Overhead (50/35 lbs)12 Toes to Bar400 Meter Run ( 2rounds) 12 Dumbbell Devil’s Presses (50/35 lbs)

ENDURANCE 13/07/2021

team wodwarm up 2×1 rd run10 goblet squats10 down ups10 push press 20’ buy in synchro 50 db thrusters A rows for as long B runsB runs 1 big roundtake turns –score is cals rowed together rest 3’inbetween 20’ buy in 200 DUs/ SUsA does 20 burpee box jumpsB ski erg or air bike for […]

CROSSFIT 13/07/2021

EMOM 12 minutes:Minute 1 – Handstand Hold Work x 34-45 secondsMinute 2 – Roll to Candlestick x 10 repsMinute 3 – Overhead Stability Hold x 30-45 seconds(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!) Then… A. Strength (15min)6 SetsStrict PressSet 1 – 3 reps @ 80%Set 2 – 2 reps […]

CROSSFIT 12/07/2021

0.Prep 4 rounds:some running drills (defined by coach) 40 metersWall Balls x 10 reps*Practice speedy transitions throughoutRest 30-60 seconds then A. StrengthDeadlifts x 3-5 reps (build in weight over the 4 sets)build up to 80% of 1 RMThen… B. Conditioning 5 rounds for time:400 Meter Row/Ski/bike10 Box Jumps (30″/24″)10 Deadlifts @70% of 1RM 10 Wall […]

CROSSFIT 10/07/2021

3 Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. Conditioning“Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups B. StrengthEvery 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip […]

CROSSFIT 09/07/2021

A. Strength Strict Press: 4 Reps @80% of your 5RPM Strict Press 2 reps @ 95% 4 Reos @ 80% 2 Reps @ 100% 4 Reps @ 80 % 2 Reps @ 105% B. Conditioning 3 rounds for Time: 30//20 Cal Echo Bike/Ski or 40/30 Cal Row 20 Toes to Bar 10 Push Jerks (60/40)

CROSSFIT 08/07/2021

A. STRENGTH: Benchpress4 Reps @ 80% of your 5RPM Bench Press2 Reps @ 95%4 Reps @ 80%2 Reps @ 100%4 Reps @ 80%2 Reps @ 105% B. Conditioning AMRAP 15 Every 8 minutes, for 24 minutes (3 sets) for times of: 250 Meter Row/Ski/bike 50 Double-Unders 50 Air Squats 25 Push-Ups10 DB Push Press (22,5,15)

CROSSFIT 07/07/2021

A. Strength: OTM x 10 2 Paused Front Squats 5 sec Pause@ bottom Start with 40% of your 1 RPM Frontsquat an build up B. Conditioning 5 rounds : OTM: 1. Wall Balls (9/6) 2. Alternating DB Snatches (22,5/15) 3. Row for Cal 4. Rest Score is total reps/cal

ENDURANCE 06/07/2021

1.) 20‘ emom 20 air squats 15 push ups 10 pull ups 5 burpees rest 3‘ 2.) 20‘ amrap 20 burpees 20 cal row 20 cal air bike 2 kleine runden laufen

CROSSFIT 06/07/2021

A. Strength Static Hold:Backsquat – 2 Sets of :30 secFrontSquat – 2 sets of :20 secOverheadSquat – 2 Sets of :10 sec all sets completed with 50% of your 5RPM Backsquats B. ConditioningEvery 4 Min x 5 50 DU /100 Single Unders300/250 m Row or 250/200 m Ski10 Hang Squat Cleans (50/35) Score is your […]

CROSSFIT 05/07/2021

A- Skill & Strength Bar Muscle-Up Prep & Skill Work then Every 30 seconds, for 2 minutes (2 sets) of:Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep Followed by… Spend 10 minutes building […]