Kategorie: Crossfit

CROSSFIT 23/08/2019

0. rec Warmup 3 rounds of: 8 Bent-over Barbell Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded Pull-aparts 15 Banded Triceps Pushdowns Then, Review Floor Press A. Strength (00:15 – 00:35) 1) Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform […]

CROSSFIT 22/08/2019

A. Strength (00:20- 00:60) Back Squat Submaximal Work: 1 x 5 @50%1 x 4 @60%1 x 3 @70%1 x 3 @80%3 x 3 @85% Rest 90s-2:00.*Rest 2:00 between sets at 85%. B. Conditioning 5 Rounds of: Sledpush x 50 meter– heavy to Single Arm Farmer Carry x 25meter each. Rest 60s.– heavy to30 Double Russian […]

CROSSFIT 21/08/2019

A. Prep for WOD (00:05- 00:20) Run 400 MetersThen,7 Minutes of:20 Du/40 singles10 Alternating Dumbbell snatch200-meter row10 Step up each side or Box jump step down*Add weight to snatch each round B. Conditioning (0:20-00:50) EMOM 25:Minute 1: 40s Box Jumps w. step down (24, 20)Minute 2: 40s Calorie Row, Bike, or Ski ErgMinute 3: 40s […]

CROSSFIT 20/08/2019

A. Strength (00:15-00:55) 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. – Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. C. AcessoryFinisher […]

CROSSFIT 19/08/2019

A. Strength (00:15-00:40)@Coach: bitte 1 RM auf Blackboard aufschreiben und im BB Forum am Abend posten. 1) Back Squat: 5-4-3-2-1+. Rest 2:00– Rx: Build to a 1RM– L3: Build to a „heavy 1“– L2: Sets of 3-5 adding weight form permits 2) Warm-up for conditioning building in weight B. Conditioning (00:40-00:55)You should shoot for at […]

FUNDAY 18/08/2019

A. Strength (00:15 – 00:25) Min #1 – 7 Hang Squat Cleans + 1 Push PressMin #2 – 6 Hang Squat Cleans + 2 Push Press Min #3 – 5 Hang Squat Cleans + 3 Push Press Min #4 – 4 Hang Squat Cleans + 4 Push Press Min #5 – 3 Hang Squat Cleans […]

CROSSFIT 90 17/08/2019

Warmup: 2 min Row/Ski2 Längen Death March (with two DBs)6 Single Arm Barbell Press & Squat per Side20 Hollow RocksA) Bodyweight Strength: 00:15-00:45 I) HSPU Strength: 3-4 sets in drop set format:– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into– max reps Standing Pike HSPU– max reps Battle Rammers […]

SWEATSHOP 12/08/2019

A. Warmup B. Conditioning Every 2 mins for 12 rds7 Thruster (30/20)7 pull ups 7 burpess Scale as needed Group B Every 2 mins for 4 rds1. 20/15 cal row +15 air squats 2. 15/12 cal ski erg + 10 burpees3. 12/9 cal bike + 8/8 single arm kb (20/12) swings (chest height) 5 minutes rest before the […]

CROSSFIT 16/08/2019

0. Warmup Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Hang Power Cleans 10 Push-ups on DBs 10 DB Man Makers and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps […]

CROSSFIT 15/08/2019

A. Strength (00:15- 00:40) 1) Wide Stance Box Squat: 3 warmup sets 5 x 4 @75% of last Monday’s 3RM or 70% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements B. Conditioning (00:40-00:55) For time:50 Deadlifts (102,5, 70)100 Air Squats50 Straight Leg Raises100 […]

CROSSFIT 14/08/2019

A. Prep for WOD (00:05- 00:20) 10 Minutes of:50m Sled push then right/left5 Bent-over row5 Push Press20meter OH carry B. Conditioning (0:20-00:50) Note: Today we have a good mix that is going to train your grip, midline, and posterior chain with a bit of an emphasis on overhead strength and stability. No need to be […]

CROSSFIT 13/08/2019

A. Strength (00:15-00:35) DB Floor Press – neutral grip: 2/5 x 6. Rest 60s.– take 2 warm-up sets to build in weight, then 5 „work sets“ of 6 with the same challenging weight. B. Conditioning (00:35-00:55) Note: The metcon for today is going to test your ability to remain consistent with your output across all […]

CROSSFIT 12/08/2019

A. Strength (00:15-00:40)1) Conventional Deadlift against a (green) band: 5-4-3-2-1+. Rest 2:00– build to a 1RM. This was last tested on 29. April. – Beginner: 6 x 3 (with a band if possible) at a moderate weight.2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement […]

CROSSFIT 90 – 10/08/2019

A. Warmup (09:30-09:45)2 min light row10 Kang Squats10 Shoulder Mobility10 Front Squats10 Strict Press10 Bent Over Row (sup) B. Strength (09:45-10:10)Alternating OTM for 12 minutes (6 Rounds) – 66% of 3RM Back Squat Odd Minutes – 3 Front SquatsEven Minutes – 6 Back Squats C. (weighted) Odd Object Conditioning (10:10-10:35) TC: 20min3-4 Rounds400m Run (3 […]

CROSSFIT 09/08/2019

A. Strength (00:15 – 00:35) The purpose of the close grip bench press is to emphasize the triceps where most are weak – there should be no internal rotation and you should be using your triceps synergized with the lats as the primary mover. Last tested on 4/5. 1) Close Grip Bench Press: 5-4-3-2-1+. Rest […]

CROSSFIT 08/08/2019

A. Strength (00:20- 00:60) 1) Wide Stance Box Squat: 3/5 x 5 @70% of last Monday’s 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s.– max height on each rep B. ConditioningOnce you pick the barbell up you should be able to complete each set of […]

CROSSFIT 07/08/2019

A. Prep for WOD (00:05- 00:20) Core Tabata B. Conditioning (0:20-00:50) For time with a partner:2k Farmer Carry (32, 24)30:00 Time CapGoal: Complete 100 meter intervals for the duration – 100% effort. C. Accessory Core Tabata

CROSSFIT 06/08/2019

A. Strength (00:15-00:35) 1a) Pull-up Clusters: 1 warmup set3 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 with an underhand grip (just outside shoulder width) and 3 reps with an […]

CROSSFIT 05/08/2019

A. Strength (00:15-00:35)1) Power Clean: Build to a 1RM. Rest 2:00– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. B. ConditioningThis metcon should be quick and performed around 90-95% effort. You should be able […]

CROSSFIT 02/08/2019

A. Strength (00:15 – 00:35) Push Jerk: Build to a 1RM. Rest 2:00– Beginner: Work technique and add weight if from permits. B. Conditioning (00:35-00:50) Every 3:00 x 5 sets:10 C2B Pull-ups15 Push-ups45 Double Unders C. Acessory Banded Alphabets x 3 sets on each side. Rest as needed.