Kategorie: Crossfit

CROSSFIT 21/02/2019

A. Strength Sumo Deadlift against a band: 12 x 1 @85% B. Conditioning AMRAP 20 of: 30 meter one sided farmer carry (3 längen)30 meter box pushes / sled pushes (3 längen) C. Accessory 100 Frogpumps with a KB / DB

CROSSFIT 20/02/2019

A. Skill (00:15-00:30) define with your coach your individual EMOM with 2 seperate movements, in a EVEN / ODD session 10 min EMOM CF Open Skillwork ODD: aaaEVEN: bbb B. Conditioning (00:30-00:55) For time:50 Calorie Row50 Medball Cleans (20, 14)50 Box Jumps w. step down (24, 20)50 Ground to Overhead with a plate (20, 10)50 Walking OH […]

CROSSFIT 19/02/2019

A. Strength (00:15-00:35) Push Press with slow eccentric decent : 6 x 3 @80% of last Friday B. Conditioning (00:35-00:55) EMOM 20:Minute 1: 15 DB/KB Push Press (24/16)Minute 2: 30 Double UndersMinute 3: 15 Bent-over Double DB Rows (24, 16)Minute 4: 15 Burpees round should take approx. 30-50 sec C. Accessory 3sets of 10 neutral 10 Hammer Curls

CROSSFIT 18/02/2019

A. Strength (00:15 – 00:35) Paused Front Squat with a 2 sec pause in the bottomwork up to a 1 RM in 8-10 sets inbetween sets perform / prep for ConditioningPower Cleans: 3 sets x 1-2 Pull-ups: 3sets x 4-6 B. Conditioning For time with a 14min cap 15 Power Cleans (60, 42,5)21 C2B Pull-ups12 […]

CROSSFIT 90ies 16/02/2019

A. Warmup 10min AMRAP 200 m row 10 Sandbag Thruster10 Ring rows B. S&C group 1: (12min) 3 sets of Reverse Sled Drags (max 45 sec, rest as necessary) then group 2: (12min) 7-6-5-4-3-2-1Yates RowDips then group 3: (12min) 2sets DB Shoulderpresses (25-30reps) + Ropepull (40m)+alt. Frontraises + Hammercurls then group 4: (12min) 2 sets […]

CROSSFIT 15/02/2019

A. Strength (00:15-00:35) Close Grip Floor Press work up to a 3RMRest 90 sec between sets build up in 7-8 setsBeginner: 5 x 5, adding weight if form permits B. Conditioning (00:35-01:00) Not for time but quality:Buy in30 meters of Handstand Walk or 90sec of total Handstand Hold Then,30-20-10:DB Rollback Tricep Extensions on Floor (45pds, 25pds) […]

CROSSFIT 14/02/2019

A. Strength (00:15 – 00:35) EMOM 10minSumo Deadlift against a band: 10 x 2 @80% of Last Monday then after EMOM 5min 4-5 Seated Dynamic Vertical Jumps per min B. Conditioning (00:35 – 00:55) in heats of 2 athletes ( judging and coaching eacht other) ”Karen” (10min timcapFor time:150 Wall balls (9/6) C. Core Coaches choice

CROSSFIT 13/02/2019

A. Prep for WOD (00:10 – 00:20) work on Hang Power Cleans and Doubleunders B. Conditioning (00:20 – 00:50) Partner WOD AMRAP 26min :30 Hang Power Cleans (60, 42,5)60 Cal Row / 50 cal Bike/Ski120 Double UndersIGYUGO one person works other rests C. Acessory work (00:50-01:00) Tabata (8 x 20s work/10s rest)Right / Left Heavy […]

CROSSFIT 12/02/2019

A. Strength (00:15-00:35) Tempo Push Press for Bodyweight athletes you may be perform the same programming with Strict HSPU with a slow eccentric phase EMOM for 6 min 6 x 3reps @75% of last Friday (with a very slow eccentric phase, very slow decent) B. Conditioning (00:35 – 00:55) 8 rounds for time ( Timecap […]

CROSSFIT 11/02/2019

A. Strength (from 00:15-00:40min) Backsquat work up to a 5 RM in 3 sets in 4 sets perform 5 reps @85% of 1 RM inbetween sets warmup for part B. deadlift B. Conditioning (from 00:40-00:50) EMOM 10min:ODD Minutes: 10 Deadlifts (105, 70)EVEN Minutes: 10 Bar Facing Burpees C. Core/Glute (00:50-00:60) 100 Frogpumps with KB

CROSSFIT 08/02/2019

A. Strength (20min) Push Press Build to a 3RM – 5-6 sets to build to a 3RM. – Reset on each rep *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. B. Conditioning AMRAP 15: 3 Wall Climbs 4 odd grip towel pullups (bring your own towel) […]

CROSSFIT 07/02/2019

A. Strength (30min) Sumo Deadlift against a band: 8 x 3 @75% of Monday every 60-90s intent: reset each rep, go for speed and perfect movement pattern B. Conditioning For time:21-15-9Thrusters (42,5, 30)Burpee Box Jumps (24, 20) Intent: thrusters should be light and 21 reps should be unbroken, timecap 8 min C. Core Sideplank with […]

CROSSFIT 06/02/2019

A. Prep for WOD (10 min) Double Tabata (8 x 20s work/10s rest) (use tabata as breating work) 1a) KB March (alternate sides) (Kb in FR, knees ahap, hips tucked in) 1b) Russian KBS (go heavy) B. Conditioning (35 min) EMOM 30:Minute 1: 40sec of Assault Bike max cals (90% of your anaerobic threshold aka. get as […]

CROSSFIT 05/02/2019

A. Strength Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s after each 2 rep) Rest 2:00 between sets– Adv: weighted– Int: Bodyweight– Beginner: 5 x 5 coach assisted pullups (no cluster sets) OR 5 x 10 Ring Rows B. Conditioning5 Rounds for time20 HR Push-ups20 supinated Barbell Rows from ground (42,5, 30kg)20 Abmat Sit-ups20 Push Press (42,5, […]

CROSSFIT 04/02/2019 Start of CF Open Preparations

Focuspoint in February will be speed-strength and higher rep max effort work to build to capacity with heavier loads. We will be decreasing intensity in the upcoming 3 weeks to have a fresh and rested start for the 2019 Openseason. A. Strength Build to a 1RM Sumo Deadlift against a band over the course of […]

CROSSFIT 01/02/2019

A. Strength (20min) E2mom, for 10 minutes (5 sets):Bench(floor) Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets):Bench(floor) Press x Max Reps @ 90% of today’s heaviest set B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal row/ski/bike for time10RM Front Squat with […]


A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun work B. Conditioning (15min) 5 rounds of:7 wallclimbs5 strict hollow active pull-ups Then,Row/Ski 750 m for time

CROSSFIT 31/01/2019

A. Skill work on the Handstand 15 min of core work specific for HS(e.g. weighted hollow hold) 10 min of fun HS work B. Conditioning (15min) 5 rounds of:10 wallclimbs5 strict L pull-ups Then,Row/Ski 1,000 m for time C. Corechallenge weighted wallsit in DB KB Front rack Carry for ALAP

CROSSFIT 30/01/2019 Open Prep

A. Prep for WOD warmup for the deadlift and invest 7 min in rowing technique B. Conditioning (31min) AMRAP 14min:30 Dumbbell Hang Clean and Jerks (22,5/35pds)25/18 Calorie Bike/Ski20 Lateral Barbell Burpees15 Deadlifts (110/70) Rest 3 min Row Capacity 7 Rounds, On the 2:00: 400/330 Meter Row Round 1: 2k Pace + 9 Seconds Round 2: 2k Pace […]