Kategorie: Crossfit

CROSSFIT 13/03/2020

A) STRENGTH (15:00 – 00:40) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00– Beginner: Focus on technique for all 10 sets. inbetween seated dynamic box jumps in total 25 reps between sets B) CONDITIONING (00:40 – 00:60) Every 10 Minutes x 2 Rounds:1,000/800 Meter Row30 Dumbbell Power Snatches (22,5/35)50 […]

CROSSFIT 12/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) 6 sets of Deadlift3 – 3 – 2 – 2 -2-1 Rest between 90 seconds to 120 sec between setslast 1 @ around 85% of your 1 RM inbetween sets:AMRAP pushup variations use 4 different pushupvariationsdiamond, russian, B. Conditioning (00:45-00:55)AMRAP 18:10 Russian Kettlebell Swings (32/24)10 AbMat Sit-ups10 x […]

ENDURANCE 11/03/2020

Keep your pulse below Basic Endurance 1 / (Grundlagenausdauer 1)HRmax @65%-75% 4 X 18 min workouts for 18 min every 2min on 2minutes 1st – Row 2nd – Weighted Russian Box steps3rd – DB snatches  2 min rest for next station for 18 min every 2min on 2minutes  1st – Run 1 round to Burpee Broad Jumps […]

CROSSFIT 11/03/2020

0. Warmup A. Strength (10:00 – 20:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. then build in 5 Sets (10 Minutes Total)::30 Seconds strict HSPU / or […]

Gymnastics & Mobility 10/03/2020

warmup ankles and wrists 2 sets of: A) Single-Arm Ring Row x 5 reps each arm (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Reverse-Grip Push-Ups x 10 reps 30 Second Supinated-Grip Hang from Pull-Up Bar to Scapular Pullups for 30 seconds […]

CROSSFIT 10/03/2020

0. warmup A. Strength (00:15-00:35) 1a) Single Arm DB Bench Press – neutral grip: 3 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows – neutral grip: 3 x 8-10 ea. Rest 30s1c) 3 x 6-8 Muscle Snatch (building weight in 3 sets) B. Conditioning Every 3:00 x 6 Rounds:15/12 Calorie Assault Bike / Row […]

CROSSFIT 09/03/2020

0. warmup A. Strength (15:00 – 35:00) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90% of 1RM. 2) DB RDL: 4 x 15 reps B. Conditioning (40:00 – 60:00) 21-15-9:Double Dumbell Power Cleans (22,5/35pds)Box Jump Overs (24″/20″)Double Dumbbell Front Squats (22,5/35pds)Toes […]

Crossfit 90 07/03/2020

0. Warmup1 Länge Bear Crawl with tennis ball on back -> if ball drops do 10 pushups10 Single KB Goblet Squats10 Single KB Good Mornings10 Single KB Presses (per side)10 Single KB Clean & Jerk (per Side)repeat for 10 min Mobility: Wrist Routine A. Strength Complex:take 10 min finding your weight for the following complex […]

ENDURANCE 04/03/2020

PART A: Workout 1: AMRAP 10min Team A: max 6 persons100 single unders2 stair run15 burpee box jumps (24/20)15 russian kettlebell swings (32/16)30 cal bike/ski15 russian kettlebell swings (32/16) 15 burpee box jumps2 stair run 100 single unders 1 min rest Workout 2: TC 10minRow for calories (aim for 150 cal) 1min rest Workout 3: […]

Gymnastics & Mobility 03/03/2020

0. Warmup Bear Crawl / Downward Dog WalkTB DroptestWheelbarow with obstaclesT2B Musicgame for 90 sec each A. Skill & StrengthHandstandEMOM for 12 min A: Handstand ShruggsB: Inverted Rows w/a BarbellC: TB Hand Dribbling 2 min rest A: Handstand Shoulder TouchesB: arched Ring Rows C: deficit Pushups from Plate 2 min rest A: Handstand BendsB: one […]

CROSSFIT 06/03/2020

A) STRENGTH (15:00 – 30:00)Floor Press: work up to a heavy set of 3 reps in 5setsinbetween sets 4 sets all out arched ringrows B) CONDITIONING (30:00 – 60:00)5 Rounds: AMRAP 4: 21/15 Calorie Bike/Row/SkiBurpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs Rest 2 Minutes Between Rounds cones 10 meters apart for the shuttle […]

CROSSFIT 05/03/2020

0. Warmup A) STRENGTH (20:00 – 40:00) ADV: athletes who have a good OH Squat form Overhead Squat work up to a heavy Set of 3reps BEG: athletes who have lacking OH ROMBack Squat work up to a heavy Set of 3reps B. Conditioning (00:45-00:55) AMRAP 10:15 Overhead Squats (42,5/30)12 Sumo Deadlift High Pulls (42,5/30)9 […]

CROSSFIT 04/03/2020

0. Warmup A. Strength (10:00 – 20:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. then build in 5 Sets (10 Minutes Total)::30 Seconds Ring Body Saw :30 […]

CROSSFIT 03/03/2020

0. warmup A. Strength (20:00 – 40:00) Clean and Jerk Complex5 Sets:3-Position Power Clean3 Push Jerks High Hang (Pockets)Hang (One Inch Above the Knee)FloorGradually build up in weight over the 5 sets as we work to something heavy for the dayComplete a set every 2:00 – 2:30 B. Conditioning (00:45-00:55) Ascending Ladder for 7 Minutes:3 […]

CROSSFIT 02/03/2020

0. warmup A. Strength (20:00 – 40:00)Front Box Squat: 5-4-3-2-1+ Rest 2:00 between sets – Build to a 1RM. – 30-40cm Box – Beginner build to a challenging set of 3athletes should sit down under tension, and explode back up, not bouncing from box B. Conditioning (40:00 – 60:00)5 Rounds:1 Minute Wallballs (20/14)1 Minute Alternating […]

CROSSFIT 28/02/2020

A) STRENGTH (15:00 – 30:00)Strict Pull-ups: EMOM as long as possibleMinute 1: 1 RepMinute 2: 2 RepsMinute 3: 3 RepsAnd so on…– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume. B) CONDITIONING (40:00 – 60:00)AMRAP 17:20 Alt. DB Snatches (22,5, 35) (total […]

CROSSFIT 27/02/2020

0. Warmup A) STRENGTH (20:00 – 50:00)1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.– Goal: Sit back on the box, keep back tight, and explode on each rep.– Parallel box – 30-40cm– Wide Stance2) Sumo RDL : 3 x 8. Rest 90s.– challenging weight for all 3 work sets B. Conditioning […]

ENDURANCE 26/02/2020

2 rounds of A, B, C A. 12 min Endurance Intervalendurance pace: Row for 1000 intervals @28 RPMinbetween 1 round stair run rest 1 min B. 13 min @ 80% intensity21 cal Bike/Ski21 T2B100 DU15 cal Bike/Ski15 T2B75 DU9 cal Bike/Ski9 T2B50 DU rest of timeBurpee Broad Jumps rest 1 min C. 13 min AMRAP […]

CROSSFIT 26/02/2020

0. Warmup A. Strength (20:00 – 40:00)Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.– This should be the same skill as last week to ensure we are making progress. B) CONDITIONING (00:25 – 00:55) For time:2k Row / 70 cal bike /ski25 […]

Gymnastics & Mobility 25/02/2020

0. Warmup Bearcrawl Partnergame A. Mobility Hipmobilty external/internal rotationsHipmobility 90/90 raises with tb handslockReflex TB Game B. Strength. 1) 3 x 5-4-3 (10s). No rest. – Wide Grip Pullup + Wide Grip Chin-up + Close Grip Chin-up – Add weight if needed, one set will equal 5 reps with a wide overhand grip, 4 reps […]