Kategorie: WOD

INTERMEDIATE 07/01/2020

Sample Squatting Warm-Up:– 30 cal Assault Bike– 10 x perfect stretch (5 each side)– 10 x spiderman lunges with hip oscillation (5 each side)– 10 x cat and cow pose (spinal articulation)– 5 x bird dog each side (Opposite knee to the opposite arm, stimulate core and glute activation, and wake up contralateral movement patterns)– […]

CROSSFIT 07/01/2020

0. warmup A. Strength (00:15-00:40) Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00– Touch n go reps B. Conditioning (00:40-00:60 4 rounds for time:15 Power Snatch (35, 25)15 Lateral Burpees

CROSSFIT 06/01/2020

A. Prep for WOD B. Conditioningin teams of 3: A: Burn 800 calories on a erg (row/bike/ski) B: performs a KB complex (as AMRAP as long a A is rowing) 4 RKBS3 Goblet Squats2 Kettlebell Push Press (Left Arm)2 Kettlebell Push Press (Right Arm) 1 TGUP (right arm) 1 TGUP (left arm) C: 1 Round […]

FUNDAY 05/01/2020

A. Prep for WOD B. Conditioning (00:30 – 00:55) A. Prep for WOD B. Conditioning (1) 7min AMRAP Chin Over Bar Pull-up Hold max rep Hand Release Push-ups rest 1:30 min (2) 7min AMRAP KB Frontrack Hold (32/24) max cal Row rest 1:30 min (3) 7min AMRAP 2rds Stairrun / 30 cal bike/ski max rep […]

INTERMEDIATE 04/01/2020

A. Strength (00:15-00:35) 3 sets of each Station 1 – Back Squat x 10 reps Station 2 – Tall Box Jumps x 10 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 […]

CROSSFIT 90 04/01/2020

0. Warmup:10 rounds – 50 sec on / 10 sec off:2 BPdirectly into: 1) Bear Crawl (w. wrist warmup) 2) Medball OH Lunges 3) Row 4) 5 Hollow Rock to 1 Candle Stick 5) Valslide Leg Curls **3-4 persons per station A.Strength – todays focus: Technique & Speed/Tempo Work4 sets: 5-10 Tempo Ring Rows (3 […]

INTERMEDIATE 03/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]

CROSSFIT 03/01/2020

0. Warmup A. Strength (00:20- 00:40) Heavy set in complex of: 1 Push Jerk + 1 Split Jerk x 10 sets Rest as needed. – Beginner: Push Press: 5 x 5. Rest 90s. inbetween working sets Ring Rows w. a supinated grip: 4 x 15 B. Conditioning (00:40- 00:55) AMRAP 12: 10 T2B 10 S20H […]

SWEATSHOP 30/12/2019

A. Warmupfor 10 minutes in teams of 2:A: Plank VariationB: 1 x Stairhouserun with a Medball B. Conditioningin teams of 2 10-20-30-40-50-40-30-20-10DB Burpees Box Jumpscal Ski/Box/RowABmat SitupsG20H w/a plate

INTERMEDIATE 02/01/2020

Warmuo Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Then… A. Strength3 sets of: Bulgarian Split […]

CROSSFIT 02/01/2020

0. Warmup for 6 min bike/ski/row/jumprope 1 minEMOM 2 Burpees to Hollow Rock to Candlestick A. Skill (00:10-00:30) Gymnastic Movmentwork on handstandEMOM style0: core variation (hollow rock, hanging leg raises)1: handstand variation (bear crawl, jump to wall) partner HS 3 different variations Skill (00:30-00:50) Olmpic Lifting 3-Position Pausing Power Snatch (Technique) 5 Complexes, building to […]

INTERMEDIATE 01/01/2020

0. Warmup 2 Rounds of:5 Sumo Deadlifts5 Sumo Deadlift high pull5 hang muscle snatch5 Tempo OHS (3131)10 Scapular Pull-ups – wide grip A. Conditioning (00:20-00:50) AMRAP 30 w. a partner:50 Wall balls (20, 14)50 Calorie Row40 Abmat Sit-ups40 Hollow Rocks30 SDHP (35, 25)30 Barbell Rows (35, 25))20 Overhead Squats (35, 25)20 Thrusters (35, 25)10 Box […]

CROSSFIT 01/01/2020

0. Warmup 2 Rounds of:5 Sumo Deadlifts5 Sumo Deadlift high pull5 hang muscle snatch5 Tempo OHS (3131)10 Scapular Pull-ups – wide grip A. Conditioning (00:20-00:50) AMRAP 30 w. a partner:50 Wall balls (20, 14)50 Calorie Row40 Abmat Sit-ups40 Hollow Rocks30 SDHP (35, 25)30 Barbell Rows (35, 25))20 Overhead Squats (35, 25)20 Thrusters (35, 25)10 Box […]

INTERMEDIATE 31/12/2019

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]

CROSSFIT 31/12/2019

A. Prep for WOD B. Conditioning (00:15-00:55) 2020 WODFor time: 45/40 Calorie Row 30 Power Snatch (52,5, 35) 30 C2B Pull-ups 30 Push Press (52,5, 35) 30 T2B 30 Power Cleans (52,5, 35) 30 Box Jump w. step down (24, 20) 30 KBS (32, 24) 30 Kipping Handstand Push-ups 45/40 Calorie Bike ** Intermediate: use […]

INTERMEDIATE 30/12/2019

Warm-Up.Supinated Grip Static Hang x 60 seconds (accumulate if needed)Perfect Stretch x 10 stepsPronated Grip Static Hang x 60 seconds (accumulate if needed)Bear Crawl x 20 steps forward + 20 steps backward Then… Plank Shoulder Taps x 30 secScapular Pull-Ups x 30 sec Wall Climbs 30 secsBroad Jumps or Frog Jumps 30 sec B. Conditioning […]

CROSSFIT 30/12/2019

0. warmup A. Strength (00:15-00:45) 1) Sumo Deadlift against a band: Build to a heavy set of 3 in 8 sets. Rest 2:30.– Goal: Build to 75-80% of 1RM (non-banded) achieved on 21/10. 2) Glute Hip Thrust: 3warmup sets 3 x 10. Rest 60s. 3) DB Forward + Reverse Lunges: 3 x 8 each (forward […]

INTERMEDIATE 28/12/2019

A. Strength3 sets of:Front-Racked Barbell Bulgarian Split Squats x 4-5 reps each (slow decent, exp getup) Rest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011Rest 60 seconds B. Conditioning For time:50 cal Row/ski/bike50 Dumbbell Thrusters with EMOM 3 Burpees

CROSSFIT 28/12/2019

A. Strength & Skill Choose a barbell movement to work on for 5 sets @ 5 reps BacksquatFrontsquatOH SquatStrict PressPushpressCleanSnatchJerk B.Conditioning (timecap 26min) 3rds 25 Overheadsquats15 C2B Pullups25/18 Row/Bike15 Burpees Boxjumps

INTERMEDIATE 27/12/2019

WarmupWall Slides x 10Scapular Push-Ups x 10-15 reps Followed by… 2 sets of Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick (or Medicine Ball Activation) x 60 secondsStation 3 – Single-Arm Kettlebell Thrusters x 10 per side Then… A. Strength3 sets of:Tempo Bench Press x 5 reps Rest 45 […]