Kategorie: WOD

CROSSFIT 13/11/2018

A. Prep for WOD prep for 2k row in teams of 2 work to find your ideal rowing speed for 2 k each partner to work for 4 min on the rower B. Conditioning (if you do not have rower, do a pre core tabata before row test) For time Row 2000m ( alternative: ski) […]

INTERMEDIATE 12/11/2018

A. Strength 4 sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Pumps x 30 seconds Rest 60 seconds B. Conditioning For time: 3 rounds […]

CROSSFIT 12/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Four sets of: Paused Deadlift x 5-6 reps with a 4 second decent (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold […]

INTERMEDIATE 09/11/2018

A. Strength ( 20 min) Front Squat (test your 1 RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% Rest 2 […]

WOD 09/11/2018

A. Strength ( 20 min) Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ […]

INTERMEDIATE 08/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell […]

WOD 08/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell […]