Kategorie: Crossfit

CROSSFIT 18/09/2020

A. Skill( 20 min) Strict Gymnastics: Part A: From 0:00-4:00 Alternating between both movements: 30 Double unders :15s Handstand Hold Part B: From 4:00-12:00 AMRAP (Not for score!) 7,5 m HS Walk , 2 Pistols 7,5 m HS Walk, 4 Pistols7,5M HS Walk ,6 Pistolsadd 2 Pistols up each Round until 12:00 B. Conditioning3 Rounds: […]

CROSSFIT 17/09/2020

A. Strength (00:15-00:30) weighted Pullup work up to a heavy set of 3 superset weighted Ringdips work up to a heavy set of 3 B. Conditioning (00:45-00:55) AMRAP 9: 3 Strict Ring Dips 3 Strict Pull-ups 30 Double Unders 6 Strict Ring Dips 6 Strict Pull-ups 30 Double Unders … [Climb By 3 Reps Each […]

CROSSFIT 16/09/2020

A. Strength (00:15-00:30) 6 Sets For Load: 3-Position Squat Clean (high hang, mid hang, floor) Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk B. Conditioning (00:35-00:60) For Time: 100 cal Row / 800 meter run100 cal Bike / 800 meter run100 Double Unders 50 Toes to Bar

CROSSFIT 15/09/2020

0. Warmup (00:05-00:15)A.Strength6 sets:Deadlift x 2 reps @ 87.5% of 1-RM B. ConditioningAMRAP 15 minutes of:10 Box Jumps (24″/20″ – step down)10 Toes to Bar10 Alternating Reverse Lunges (50/35 lb DBs)

SWEATSHOP 14/09/2020

Wod1: Triple 22k Row 200 DU 2k Run Core Strength: 2 Rds Tabata Wod2: Teams of 2Buy In: 25 sync BP 8 DL@40kg6 Power Clean 7 Snatches 21 Pull up 6 DL@50kg5 Power Clean 4 Snatches15 T2B 4 DL@60kg3 Power Clean 2 Snatches9 K2E Buy Out: 25 sync BP

CROSSFIT 14/09/2020

A. Strength (00:15-00:35) 1) Close Grip Bench Press: 8-6-4-2– add weight each set building to a challenging double. 2) Barbell Rows: 4 x 10 B. Conditioning (00:40-00:60) AMRAP 3:200 Meter Run15 Lateral Barbell BurpeesMax Overhead Squats (35/25) Rest 2 Minutes AMRAP 3:200 Meter Run12 Lateral Barbell BurpeesMax Overhead Squats (42,5/30) Rest 2 Minutes AMRAP 3:200 […]

cf90 12/09/2020

Warmup: for 10 min:1x Run16 WB Shots16 Medball OH Lunges16 Medball Jumps Squats16 Back Extensions 5 Stations, 10 min per station, 2:30 rest between each station: I) Sandbag Presses (15-20 reps) & Rope Pulls (2 lengths)Sandbag Press Find a weight you can do 15-20 reps with and focus on your breathing, not the reps. Work within […]

CROSSFIT 11/09/2020

0. Warmuptake 20 min for perfect squat mobility & glute activation A. Strength ( 20 min) Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ […]

CROSSFIT 10/09/2020

A. SKill (00:15-00:30) Gymnastics Skill – Week #3 Choose 1 Movement to work on 5 minutes Then, EMOM 8: ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutes EVEN Minutes: 2-4 *weighted c2b /pullup/ ringrow 2 min Rest EMOM 8: ODD Minutes: 30s of Skill Work of defined Progression from first […]

CROSSFIT 09/09/2020

A. Strength (00:15-00:30) 2 Sets:10 Romanian Deadliftsdirectly into 50 meter *double KB Overhead Walking Lunge (front rack if scaled) then increase weight 2 Sets:5 Romanian Deadlifts directly into 25 meter *double KB Overhead Walking Lunge (front rack if scaled) B. Conditioning (00:40-00:60) For Time: 20 Power Cleans (42,5/30) 20 Thrusters () 20 Push Press () […]

CROSSFIT 08/09/2020

0. Warmup (00:05-00:15) A. Strengthfor 15 minutes 2 min work 1 min rest S1:Double Dumbbell Farmers CarryS2:Single Arm KB Overhead Carry (Right)S2:Single Arm KB Overhead Carry (Left)S3: Sandbag/Slamball Carry S4: KB Front Rack CarryS5: Pinch Grip Carry B. Conditioning for time:On the 4:00 x 8 Rounds:20/15 Calorie Row/bike/ski200 Meter Run

SWEATSHOP 07/09/2020

Wod1: Teams of 2 200 Cal Bike/Row/Ski Wod2: “Line Sprint Battle”Teams of 2 Wod3: Teams of 2 1-10 Pull upThrusters @1/2BW BP over BB Core Strength: 2 Rds Tabata

CROSSFIT 07/09/2020

A. Strength (00:15-00:35) conventional Deadlift build up to a 3 RM 6-5-4-3-3-3 B. Conditioning (00:40-00:60) AMRAP 18:50 Wallballs (20/14)40/30 Calorie Assault Bike30 Deadlifts (102,5/70) (Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh)20 Double Dumbbell Push Presses (22,5/35’s)10 Dumbbell Renegade Rows (22,5/35’s)

CROSSFIT 90 05/09/2020

Warmup: (15 min) 1 min row5 Right-Arm Windmills (right/left)3 Right-Arm Turkish Get-Ups (right/left)6 floor presses (right/left)60 Seconds of Plank Kick Throughs with Hand TapRest 30 Seconds Between Sets A) Strength: (30 min)UPPER BODY PUSH:Three sets of:Max Reps of Right Arm Dumbbell PressImmediately Followed By…Max Reps of Right Arm Dumbbell Push PressImmediately Followed By…4 Längen Right-Arm Overhead […]

CROSSFIT 04/09/2020

warmup build in clampshell holds banded side walks anything for glute activation A. Strength ( 20 min) 4 sets of:Tempo Front Squat x 5 reps @ 6seconds decent and 2 sec in bottom inbetween sets weigthed pushups work up to a 5 RM B. Conditioning (00:30-00:60) in teams of 2:AMRAP 20:90/70 Calorie Row70 Wallballs (20/14)50 […]

CROSSFIT 03/09/2020

A. SKill (00:15-00:30) 6 Slow Snatch Grip Deadlifts3 High Hang Power Snatches (Pockets)3 Hang Power Snatches (Above Knee)3 Power Snatches (Mid-Shin) then work up to a heavy complex 1 Hang Power Snatch2 Power Snatch B. Conditioning (00:35-00:60) 3 Rounds For Time:400 Meter Run 200 one sided Odd Object Run (KB, Slamball, Sandbag, Dumbbell)10 Power Snatches […]

CROSSFIT 02/09/2020

A. Strength (00:10-00:30) for 3 sets S1 – Half-Kneeling Landmine Press (Left) x 6-8 reps S2 – Half-Kneeling Landmine Press (Right) x 6-8 reps S3 – Hollow Body Roll to Superman x 4-6 rolls each wayS4 – Front-Leaning Rest on Rings x 45 seconds then for 5 min work up to a good 1 Push […]

SWEATSHOP 31/08/2020

W-Up: 2 Rds Tabata Metcon: EMOM for 10“10 Cal Bike/Row/Ski Wod: Teams of 22 sm Rd run (weighted) 20 sync BP 2 sm Rd run (weighted) 20 sync BP 20 sync AS 2 sm Rd run (weighted) 20 sync BP 20 sync AS20 sync Push ups2 sm Rd run (weighted) 20 sync BP 20 sync […]

CROSSFIT 01/09/2020

0. Warmup (00:05-00:15) A. Strength Back Rack Reverse Lunges On the 2:00 x 5 Sets: Set 1 – 14 Reverse Lunges (7 per side) Set 2 – 12 Reverse Lunges (6 per side) Set 3 – 10 Reverse Lunges (5 per side) Set 4 – 8 Reverse Lunges (4 per side) Set 5 – 6 […]

CROSSFIT 31/08/2020

A. Strength On the 0:00Max unbroken Strict Handstand Push ups (2 Ab mats/Box Hspu/Push ups) On the 2:00Max unbroken Strict Pull ups (Banded Strict pull ups/Ring Rows) On the 5:00Amrap 4:1 Strict HSPU1 Strict Pull up2 Strict HSPU2 Strict Pull ups…Add 1 Rep per round On the 10:00Amrap 4:1 Ring/Box Dip1 Ring Row2 Ring/Box Dips2 […]