Kategorie: Crossfit

07/10/2022 CROSSTRAINING

a.strength For Max Reps in 10 minutes5 minute Strict Pull-Ups5 minute Strict Handstand Push-Ups B. conditioning 5x 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes3 Power Cleans (60/42,5kg)6 Push-Ups9 Air Squats Then Rest 1 minute

06/10/2022 CROSSTRAINING

A. 3 Sets of:5 Barbell Bench Press into ME SB Bench Press(10+) B. 3 Sets of:5 (Weighted) Strict Pull-Ups into HOH Rope Pull C. 3 Sets of:5 SB Front Squats into Harnessed Bear Crawl

05/10/2022 CROSSFIT

A. Warm-Up/ AMRAP 10:15m Floating KBS 12/8kg L20 Alternating Shoulder Taps(total)15m Floating KBS 12/8kg R20 Ab-Mat Sit-Ups B. 3 Sets of:B1. 10 Barbell RDLsB2. 10 Strict Hanging Knee Raises C. For time:1-2-3-4-5-6-7-8-9-10KBS 32/24kgKB Goblet Squats 32/24kg

04/10/2022 CROSSFIT

A. Every 2 minutes, for 10 minutes (5 sets):(Hang Snatch + Snatch) x 2 reps *Sets 1-2 = 2 reps @ 70% of 1-RM Snatch*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch Immediately followed by… EMOM for 4 minutes (4 sets):Snatch x 2 reps @ 85% of 1-RM Snatch B.AMRAP 12 minutes of:12 […]

03/10/2022 CROSSFIT

A. Every 2 minutes, for 10 minutes (5 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 3 reps @ 90% B. For time:1000 Meter Row30 Toes to Bar20 Front Squats (70/50kg)30 Toes to Bar1000 Meter […]

30/09/2022 CROSSFIT

A. Kettlebell Skill & Conditioning (15 min)work up to your heaviest complex weight possible5 double KB frontrack Squat5 double KB cleans5 double KB press5 double KB frontrack Squat then perform complex with heaviest weight possible 5 rounds of5 double KB frontrack Squat5 double KB cleans5 double KB press5 double KB frontrack Squat B. start in […]

29/09/2022 CROSSFIT

A. 5 Sets of: HOH Rope Pulls B. 10 Rounds for time of: 10 SB Squats @0.5/0.33 BW10 Push-Ups

28/09/2022 CROSSFIT

A. Warm-Up/AMRAP 15: 15m SB-on-shoulder Walking Lunges L15m SB-on-shoulder Walking Lunges R30 Bumper Plate Russian Twists(total)15m Broad Jumps B. Sumo Deadlift: 1-1-1-1-1-1-1-1-1-1 C. Finisher: 15/12 Calories Assault Bike

27/09/2022 CROSSFIT

A. (15min)5 sets:Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 70% of 1-RM Front Squat*Set 2 – 2 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 87.5% B. (30min) AMRAP 30 minutes of:400 Meter Runimmediately followed by…3 rounds of:15 Wall Ball […]

26/09/2022 CROSSFIT

A. (25min) 5 sets of:Bench Press x 2-4 reps @ 20X1Rest 90 secondsAb-Wheel Roll-Outs x 6-8 reps @ 3020Rest 90 seconds B. (16min) 2 sets for max reps of:90 seconds of Assault Bike OR Row for CaloriesRest 30 seconds90 seconds of Ring DipsRest 30 seconds90 seconds of Rowing OR Assault Bike for CaloriesRest 30 seconds90 […]

23/09/2022 CROSSFIT

A. SkillworkHandstand Hold / Walk B. Conditioning For time: 3-minute handstand hold / OR wallfacing hanstandhold100 squats50-meter handstand walk / OR 10 wallwalks100 lunges30 handstand push-ups / pushups*

22/09/2022 CROSSFIT

A. Warm-Up/AMRAP 12: 15m Bear Crawl15m Prowler Push30m KB Farmers Carry15m Reverse Sled Drag B. Backsquat: 1-1-1-1-1-1-1-1-1-1 C. Finisher: 10-9-8-7-6-5-5-3-2-1 SB Floor Press @0.5/0.3 BW Between Sets perform a 30m Forearm Carry

21/09/2022 CROSSFIT

AMRAP 40: 600m Run15m Double KB Front Rack Carry 2×16/12kg15m Double KB Front Rack Lunges15 SB Bent-over Rows @0.5/0.33 BW15 SB Front Squats

20/09/2022 CROSSFIT

a. Weightliftingwith a light barbell:High Hang Power Snatch x 3 + 3 Overhead SquatsLow Hang Power Snatch x 2 + 2 Overhead SquatsSlow Pull Snatch x 1 Then… A. Against a 4-minute running clock, for max reps:400 Meter Run40 Double Unders10 Chest-to-Bar Pull-UpsMax Reps of Snatch (60/42,5) Rest 2 minutes, and repeat for a total […]

19/09/2022 CROSSFIT

A. 5 sets:Shoulder Press x 3-5 reps If you achieve 5 successful reps, increase the load in the next set. B.AMRAP 12 minutes of:6 Strict Handstand Push-Ups9 Ring Dips12 Toes to Bar

16/09/2022 CROSSFIT

A. Prep for Wod B. Condi (30min timecap)For Time800 meter Run 25 Hang Power Cleans (52,5/25kg)20 Frontrack Lunges (52,5/25kg) 600 meter Run 15 Hang Power Cleans (70/45kg)10 Frontrack Lunges(70/45kg) 400 meter Run 10 Hang Power Cleans (80/55kg)4 Frontrack Lunges (80/55kg)

15/09/2022 CROSSFIT

A. 3 Sets of: A1. 15 Barbell RDLsA2. 400m SB Carry B. 3 Sets of: B1. 5 Sumo Deadlifts off blocksB2. 5 High Hurdle Jumps C. 2-3 Sets of: Sled Sprint

14/09/2022 CROSSFIT

A. 5 Sets of: OA DB Rows 1st Set – about 20 Reps +/- with light weight2nd & 3rd Set – 8-12 Reps with medium weight4th & 5th Set – 5 Reps with heavy weight B. For time: 30 DB Squat Cleans 2×22,5/15kg30 DB Thrusters15 DB Squat Cleans15 DB Thrusters Starting at 1:00min, perform 5 […]

13/09/2022 CROSSFIT

A. Strength4 sets of 5 Benchpress @80% of 1RMinbetween setsBanded Pallof Hold for 30 sec per side B. CondiAMRAP 10min10 cal row/echomax reps of strict pullups / *ringrowsmax reps of strict ring dips /*box dips 2 min rest AMRAP 10min10 strict knees-to-elbows /*heavy KB Psoas March3 wall walks /*oh heavy sb hold

12/09/2022 CROSSFIT

A. Strength 3 sets of: 5 Backsquats @80%of 1 RM inbetween sets 20 meter FR Walking Lunge with FR Squats between each step1-1 SB Frontrack Lunge + 1 FR Squat1-1 SB Frontrack Lunge + 2 FR Squat1-1 SB Frontrack Lunge + 3 FR Squat Then… B. Condi (20min) 3 rounds for time of:400 Meter Run20 […]