Kategorie: WOD

CROSSFIT 20/05/2019

Note: Today we have several variations to train the posterior as well as the anterior chain. This is a more strength-focused day that will likely challenge your more than a strength/metcon day. A. Strength (00:15-00:50) 1) Ultra Wide Stance Box Squat: 3 warmup sets 6 x 4. Rest 2:00– use a moderate load for all […]

INTERMEDIATE 18/05/2019

A. Prep for Wod (00:03-00:15) With your partner:Run 4 rounds with a medballThen,30 Partner Wall balls30 KB SDHP (15 each)30 Ground to Overhead with a plate (15 each)30 meter Front Rack Carry (15meter eeach)Then,4 rounds run with medball*Pass the medball off during the run however people like B. Conditioning (00:20 – 00:55) teams of 2 with 5 […]

Crossfit 90 – 18/05/2019

Warmup: (00:00 – 00:15): 3ds:Stiegenhaus5 Cossack Squats (per side)10 Bottoms up KB Presses (per side)20 WB Shots Kettlebell Complex: (00:15 – 00:35)1 clean + 1 push press + 1 squat + 1 renegade row LEFT2 clean + 2 push presses + 2 squat + 2 renegade row LEFT. …until 5, then switch to RIGHT side. […]

INTERMEDIATE 17/05/2019

A. Strength (00:15-00:40) 3 sets of Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps Station 4 – Reverse Snow Angels @ the wall x 20 reps (slow and controlled) B. Conditioning (00:40-00:52)AMRAP […]

CROSSFIT 17/05/2019

A. Conditioning (00:15-00:40) For time:9-8-7-6-5-4-3-2-1Hang Power Cleans (60, 42,5)Strict Chin-ups*200 Meter Run after each set (1 round in the Hof) Note: today’s metcon is meant to challenge your grip, barbell and pull-up cycling ability – the 200-meter run between rounds is meant to provide built-in recovery – to clear lactate during the running sets. B. […]

INTERMEDIATE 16/05/2019

A. Strength 3 sets of Station 1 – Snatch-Grip Romanian Deadlift x 6-8 repsStation 2 – Alternating Cossack Squats x 12 reps Station 3 – Chinup-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning Every 90 seconds, for 15 minutes […]

CROSSFIT 16/05/2019

A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @60 -70% of Back Squat 1RM– 15” Parallel Box Note: This the final week of Wide Stance Box Squats. The purpose with these is to develop the posterior chain, develop force out of the hole and ingrain good movement patterns. […]

INTERMEDIATE 15/05/2019

A. Strength (00:15-00:35) 3 sets Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm Station 2 – Single Leg Hip Bridge x 6-8 reps each leg Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way B. Conditioning (00:40-00:58)Against a 4-minute running clock, complete as many reps as possible of:12/8 […]

CROSSFIT 15/05/2019

A. Prep for Conditioning (00:15 – 00:35) Note: Today we are performing 3 – 10 minute EMOMs all with different objectives – The first EMOM is geared at locking in a good handstand position as well as upper-back development (loading should be light for these iso dynamic rows), EMOM #2 is geared at fast sets […]

INTERMEDIATE 14/05/2019

A. Strength4 sets of:Back Squat x 4-6 reps Single-Arm Dumbbell Row x 6-8 reps each 30 meter Bottom’s Up Kettlebell Carry – 15m each arm B. Conditioning3rounds for time of:5 Dumbbell Box Step-Overs10 Strict Pull-Ups20 Wall Ball Shots C. Acessory – Supinated Grip Pushdown (median head of triceps) x 90s Max Reps– Neutral Grip Pushdown […]

CROSSFIT 14/05/2019

A. Strength (00:15-00:40) 1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 10 sets. Note: Build to a challenging, but technically proficient set. Ending on 80%-85% of 1RM push press today is a good goal. There should […]

INTERMEDIATE 13/05/2019

A. Prep for WOD work on lat activationwork on pressing mechanics B. Conditioning (00:25 – 00:50) Teams of two will alternate movements to complete AMRAP 24 minutes:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Knees to Elbows or Hanging Leg Raises12 Russian Kettlebell Swings15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does […]

CROSSFIT 13/05/2019

A. Strength (00:15-00:40) 1) Elevated Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – starting right below knee– Note: The purpose of the rack deadlift is less range of motion – working the top range with supramaximal loading (for most people at least.) 2) Warm-up Back Squats & Russian KBS B. Conditioning (00:40-00:55) For time: 30 Back Squats […]

Crossfit 90 – 11/05/2019

Odd-Object Work:5 rounds – start every 5 min:4 Längen Box Push 15++ Sandbag/DB Ball Squats (until muscle failure)15 cal row/bike Conditioning:optional: wearing a 20/14# Weight Vest:21 Front Squats, 21 KB Swings, 400m Run15 Front Squats, 15 KB Swings, 400m Run9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 60/ 42,5 kgRx Kettlebell – […]

CROSSFIT 10/05/2019

A. Strength Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. B. Conditioning With 12 Minutes on the clock: Row 1000m With the remaining time AMRAP: 20 SUPINATED Barbell Rows (42,5, 30) 10 Push Press (42,5, 30) Note: we are shooting for maximal repetitions with push […]

INTERMEDIATE 10/05/2019

A. Strength (00:15-00:35) Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps Station 2 – Chin Ups x 5-6 reps Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B. Conditioning21-15-9Wall Ball ShotsBurpees

CROSSFIT 09/05/2019

A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @55-65% of Back Squat 1RM– 15” Parallel Box 2) Seated Dynamic Box Jumps: 1 warmup set 5 x 3, every 60s. Note: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect […]

INTERMEDIATE 09/05/2019

A. Strength Every 90 seconds, for 18 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Strict Toes to Bar x 6-8 reps Minute 3 – Handstand Hold x 45-60 secondMinute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Conditioning 2 sets for max reps:3 […]

INTERMEDIATE 08/05/2019

A. Strength4 sets of:Romanian Deadlift x 6-8 reps Bat Wings x 6 reps (https://www.youtube.com/watch?v=1K1L72HeeKI)(hold KBs/DBs in the top position for 5 full second each rep) Plank Hold x 30-45 seconds B. Conditioning3 rounds for time of:20 Single-Arm Alternating Dumbbell Snatches20 Jumping Lunges10 Strict Pull-Ups C. Acessory Single Leg Glute Bridge: 3 x 15 ea. No […]

CROSSFIT 08/05/2019

A. Prep for Conditioning (00:03 – 20:00) With a partner and two light KBS:100 Meter Farmer Carry (50 meters each)100 Meter Front Rack Carry (50 meters each)100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete,10 Walking OH Lunges (each athlete)10 Ground to Overhead with a plate (each athlete)10 Alternating Step-ups […]