Kategorie: Crossfit

INTERMEDIATE 07/12/2019

0. Warmup B. Conditioning„Hot Ergo“ Team Objective: get an Erg and maximize calories burned in 45 min for 45 minS1: Endurance (Row OR Bike OR Ski) S2: Movement / Core S3: Run from Box -> EG -> DG ->EG->DG-> Box 1: OH Plate Lunges 2: ISO Hold to Pushup 3: Pinch grip Hold with 2x […]

CROSSFIT 90 07/12/2019

0. Warmup: for 10 min12 cal min row / bike12 Kang Squats12 Lunges (reverse) (with KB)12 Leg Extensions on Medball1x Stiegenhaus (EG->DG->Box) A. Strength:3 warmup sets, then 5 sets of the following complex:1x Power Clean1x Squat Clean3x Frontsquats (Tempo: 5 sec down – 3 sec pause – explosive up) direct into: 5-8 strict T2B B. Conditioning […]

CROSSFIT 06/12/2019

0. Warmup A. Strength (00:20- 00:40) 1) Chin-up + Negative: 3 warmup sets5 x 4 (5s down). Rest 2:00– 3 warm-up sets + 5 work sets– 5 Second LOWERING– Scaling – Partner Assisted Pull-ups + Negative 2) Review Metcon Movements + Warm-up B. Conditioning (00:40- 00:55)5 RFT:10 Push Press (52,5, 35)10 KBS (24, 16)10 Box […]

CROSSFIT 05/12/2019

A. Strength 1) Snatch: Heavy 1 in 12 sets. Rest 90s.– Goal is to hit 90% of 1RM if known– Any style snatch is acceptable today– Intermediate moderate set of 1– Beginner – technique work for 10-12 sets 2) Metcon Warm-up:3 Rounds of:3 Power Snatch3 Overhead Squat20 Double Rest 60s.*progress to metcon weight over the […]

CROSSFIT 04/12/2019

0. Warmup (00:00-00:15) A. Skill Practice Running Drills B. Conditioning (00:20- 00:50)For time:400 Meter Run (3rounds) 100 DB Renegade Rows (Light) (total reps)800 Meter Run (6rounds or 1big+1small)100 Push-ups (or Box Push-ups)1200 Meter Run (9 rounds or 2 big rounds) 100 Air Squats1,6 km (2 big rounds + 3 small rounds) 100 Abmat Sit-ups*30:00 Time […]

CROSSFIT 03/12/2019

0. Warmup A. Strength (00:15-00:40) 1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00 – Use a medium grip – shoulder-width grip – Shoot for 80% of 1RM if Known – Beginners: Only add weight if form permits. 2) DB Rows: 5 x 10. Rest 60s. B. Conditioning […]

CROSSFIT 02/12/2019

0. warmup 1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00– Beginner: Heavy set of 3 from the Rack. 2) Metcon Warm-up:3 Rounds of:4 Thrusters3 Bar Facing BurpeesRest 60s*progress to Thruster weight over the 3 rounds B. Conditioning (40:00 – 60:00) Benchmark WOD „Jim Beam“For time: 9-15-21 Thrusters (42,5, 30) […]

CROSSFIT 30/11/2019

0. Warmup 2 Rounds of:6 RDLs6 Front Squats6 Front Rack Reverse LungesX-Band Walk x 10 Steps each direction Then,5 Rollover + Split Stretch10 Lateral Squats10 Bird Dogs with a 3 count B. ConditioningAMRAP 30 in teams of 2:150 Wall balls (20, 14)150 Power Cleans (52,5, 35)150 Calorie Row/Ski/Bike*One person works at a time – split as needed. C. Corework

HYROX 27/11/2019

As we are 2 days out from competition we are going to simulate the competition by doing 70% of the running volume and by reducing the intensity of the stations to 70% of the competition on Saturday. If you have a heart monitor try to stay between 70% to 80% of your max heart rate […]

CROSSFIT 29/11/2019

0. Warmup A. Strength (00:20- 00:40) 1) Snatch: Heavy 1 in 10 sets. Rest 90s.– any style /power/full/muscle 2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2 3) DB Walking Lunges: 3 x 20. Rest 60s in inverted position HS Hold / Frogstand C. Acessory Latstretching

CROSSFIT 28/11/2019

0. Warmup 15 min warmup B. Conditioning (00:20- 00:55) „Filthy Fifty“For time:50 Box jump (24, 20)50 Jumping pull-ups50 KBS (16, 12)50 BW Walking Lunges50 T2B or Knee Lifts50 Push Press (25, 15)50 Back Extensions (or supermans)50 Wall balls (20, 14)50 Burpees50 Double unders C. Accessory – Half-Kneeling Biphasic Hip Flexor Stretch x 60s each

CROSSFIT 27/11/2019

0. Warmup (00:00-00:15) A. Skill Practice Gymnastics Skill – Week #3Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.Then,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:20- 00:50) EMOM 20:ODD Minutes: 10/8 Calorie Row/Ski/BikeEVEN Minutes: 30 seconds […]

CROSSFIT 26/11/2019

0. Warmup A. Strength (00:15-00:40) 1a) Half-Kneeling Landmine Press / Phily Press: 4 x 8 each side – 2 warm-up sets + 4 challenging work sets. 1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.– Rx+:(weighted Pull-ups)– 2 warm-up sets + 4 challenging work sets. 2) Warm-up for Metcon x 3 rounds of:– 5 […]

CROSSFIT 25/11/2019

0. warmup A. Strength (20:00 – 40:00) 1) Glute Bridge: 2 warmupsets 5 x 6. Rest 90s. – 2 Warm-up sets then 5 challenging work sets. 2) Metcon Warm-up: 2-3 rounds of: 3 Deadlifts 3 Lateral Burpees over the bar – done parallel to the bar B. Conditioning (40:00 – 60:00) „Batwings“ For time: 30 […]

FUNDAY 24/11/2019

A. Prep for WOD B. Conditioning (1) 7min AMRAPChin Over Bar Pull-up Holdmax rep Hand Release Push-upsrest 1:30 min (2) 7min AMRAP Deadlift Hold (100/70)max cal Rowrest 1:30 min (3) 7min AMRAP 2rds Runmax rep Russian Kettlebell Swings (32/24)rest 1:30 min (4) 7min AMRAP OH Plate Hold (20/10) max rep OH Squats w/a lighter plate […]

INTERMEDIATE 23/11/2019

Warm-Up.Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs Then… In teams of two, AMRAP 15 minutes of:400 Meter Run (3rds together)30 Kettlebell Swings (32/24 […]

Crossfit 90 – 23/11/2019

Warmup: Teams of 2 – 2 rounds:Person 1: Stiegenhaus EG->DG->BoxPerson 2: 20 Lunges (in Summe), 20 Airsquats, rest of time: DU/SU A. Strength 4 sets of: 8 Frontsquats, rest as needed, then max wide grip pullups rest as needed after 5 sets – take 60-70% of your last FS weight:3 sets of:10 Zercher Squats, rest […]

HYROX 20/11/2019

S1: 4 min of Biking (A) aim for 45/35 cal / OR 2 times the stairs with Kb in farmer carry (24/16) rest of time BP broad jumps (B) 15 sec for changeS2: 4min of Ski Erg (aim for 1K)15 sec for changeS3: 4 min of Biking (A) aim for 45/35 cal / OR 2 […]

CROSSFIT 22/11/2019

0. Warmup build in split stance KB Rows and TGUP into warmup A. Strength (00:20- 00:40) 1) Push Press: 1RM in 10 sets. Rest 2:00 – Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1… – Beginner: 5 x 5 working technique and only adding weight if form permits 2) Review […]

CROSSFIT 21/11/2019

A. Strength (00:20- 00:55) 1) Seated Dynamic Box Jumps: 5 x 3, 2) Sumo Deadlift against a band: 3 warmup sets then 6 x 3 @65% of 1RM from 21/10 + band resistance, every 60s. – reset reps – take 3 sets to build to work set then 6 work sets. 3) Forward + Reverse […]