Kategorie: Intermediate

16/07/2022 INTERMEDIATE

warm up 8’ amrap10m soldier lunges10m bear crawl20 pass throughs10 fsq strength 15’giant set x3wide grip pull ups max10 goblet squats with elevated heel 31×120 gorilla rows warm up for ‘linda with a twist’ XS 5’ linda with a twist in teams of 2 TC 25’ 20-18-16-14-12-10-8-6-4-21 run one big round together DB Hang Power Cleans 22,5(45)/17,5(35)Bench Presses with DB 22,5(45)/17,5(35lbs)DB DL 22,5(45)/17,5(35)

09/04/2022 INTERMEDIATE

A. strengthfor 18 minutes (3 sets) of:Minute 1 – Tempo Push-Ups x 15 reps @ 1111Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm […]

12/03/2022 INTERMEDIATE

Warm Up 10’8 cal ergo10 wall balls12 banded ohp12 ohsq20m toy soldier WOD prep 10’ movements WOD  ‘Tommy Mac’  35’ TC2 Rounds For Time 12 Burpees 24 DB Thrusters (15/20) 12 Burpees 24 DB Snatches (15/20) 12 Burpees 12 DB Push Jerks (15/20) 12 Burpees 24 DB Hang Squat Cleans (15/20) 12 Burpees 24 empty […]

19/02/2022 INTERMEDIATE

A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1Station 2 – Landmine Row x 6 reps each arm @ 2111Station 3 – Hollow Rocks or Hold x 60 seconds B. Conditioning 2 rounds for time of:25 Calories of Rowing20 Single-Arm Dumbbell […]

05/02/2022 INTERMEDIATE

A.EMOM 8 minutes (4 sets) of:S1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011S2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds […]

INTERMEDIATE 15/01/2022

A. Strength3 sets of:Barbell Hip Thrusts x 8 reps @ 2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30 seconds(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold) B. Conditioning in teams of 2 50/40 Calories of Rowing80 Russian Kettlebell Swings 50/40 Cal on Echo 40 […]

INTERMEDIATE 20/12/2021

A.strength (25min) 3sets20 meter Sandbaglunges in frontrackdirectlyto 30 sec Ringhold into external rotation afterEvery 3 minutes, for 12 minutes (3 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 85-90% b.conditioningAMRAP 20:8 Dumbbell Snatches 22.5 / 15 kg8 Toes […]

INTERMEDIATE 17/12/2021

A. Prep for WOD Strength & Snatch Skill B. CondiFor Time:50 DB Snatches (*if good snatch technique work with barbell, same wod as crossfit)120 cal Row/Bike/Ski100 Wallballs 9 / 6 kg(10/9ft.) 

INTERMEDIATE 16/12/2021

A. In Teams of 2:400m SB Front Rack Carry @0.33-0.5 BWPartner A does the carry, Partner B rests. Switch whenever needed. B. 3 Sets of:10-15 SB Z-Presses into HOH Rope Pull C. 3 Sets of:Prowler Push AHAP

INTERMEDIATE 15/12/2021

A. Skill & Strength 10 rounds of increasing load: 12/9 cal bike/row 1 Power Clean work with perfect technique then 4sets of Deadlifts 4 sets of 8 reps @65% of 1 RM B. Conditioning on the 3:00 x 7 Rounds 400 meter Run 12 Pullups OR 15 Ringrows

INTERMEDIATE 14/12/2021

A. Strength 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups

CROSSFIT 14/12/2021

A. Strength (20min) 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning (tc: 20min) Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups

INTERMEDIATE 13/12/2021

Warmup: Lunge/pumps Hanging Lsit distractions A. Strength 4 sets of: Sandbagsquats x 15+ reps directly into Back Squat x 5 reps Rest 45 seconds Strict Toes to Bar x 8 reps B. Conditioning AMRAP 10min in teams of 2: A. Row 250/200 meter B. as long as A rows 10 DB Pushpress (22,5/15) 10 DB […]

INTERMEDIATE 19/11/2021

A. strength4 sets of:Deadlift x 8 reps @ 70% of 1-RM DeadliftRest as needed B.conditioning EMOM 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 30 Kettlebell Sumo DeadliftsStation 3 – 20 Toes to BarStation 4 – 10 Strict Handstand Push-Ups

INTERMEDIATE 18/11/2021

a. skill & strengthdefine unilateral one arm strength session b. conditio (26min)In teams of 2, AMRAP 12 minutes of:teammember A: 1 round: 12/9 Calories of Rowing18 DB Snatches (20/16 kg) while team member 2 is working: Overhead Plate Hold (20kg/10kg) – while next teammate completes the row and dumbbell snatches Rest 4 minutes (@16min) In […]

INTERMEDIATE 17/11/2021

warmup: build in:Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsL-Sit Taps x 40 seconds (10 each leg x 2 sets) A. strength 3 sets of each:Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 B.2 rounds for time of:Run 400 Meters15 Goblet Squats 2 rounds […]

INTERMEDIATE 16/11/2021

a. strengthwork up to a heavy 6 Rep Backsquat in 7 sets start first 3 sets with Backrack Lungeescoach to define rep range b. condi For time:1600 Meter Row/Run100 Double Kettlebell Sumo Deadlift50 Calories of Assault Bike50 Dumbbell Box Step-Overs1600 Meter Run/Row

INTERMEDIATE 15/11/2021

A. strength3 sets of each:Station 1 – Barbell Power Rows x 10 repsStation 2 – Strict Pull-Ups x 10-12 reps @21×0 Station 3 – Jefferson Curl x 5 reps @ 4442 B. conditioning 4 minutes of oa KB Snatches dont drop KB in the 4 minutes rest 4 minutes 4 minute oa KB Cluster (clean […]

INTERMEDIATE 12/11/2021

A. 3 sets of: Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111 Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111 Station 3 – Prone Plank x 60 seconds Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111 B. 3 sets for max calories/reps: 60 seconds […]

INTERMEDIATE 11/11/2021

A.strength4 sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1 Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 The goal for today is to establish your 8-RM Bulgarian Split Squat. B. B. condi For time:1000 Meter Row100 Air Squats75 Russian Kettlebell Swings (24/16 kg)50 Front-Racked Kettlebell Walking Lunges (switch arms as you […]