Training Fr. 01.03.2019
REEBOK CrossFit Games Open 2019 WOD 19.2
Read moreTraining Do. 28.02.2019
Warm-up: 20-20-20-20 Warm-Up: 3 rounds of 10 Russian Twists 5 diamond push ups 10 No Push Up Burpee over Wall ball (lateral) 5 lat pull ups Skill/Strength: Strict Pull Ups 5 Sets with 5 reps each Increase difficulty/weight after...
Read moreTraining Di. 26.02.2019
Warm-up: 20-20-20-20 Warm-Up: 5min Jump Rope 5 dumbbell pass throughs per arm 5min SkiErg, Bike or Running Skill/Strength: Pull Up Top Hold 5 Sets with 15 sec hold on top Elite: Go weighted Strength: Bench Press Cluster 5...
Read moreTraining Fr. 22.02.2019
CROSSFIT OPEN WOD 19.1
Read moreTraining Do. 21.02.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill/Strength: Shoulder Taps (while Hand-Stand-Hold against the wall) 5 rounds of 30 sec ON / 30 sec OFF As many reps as possible Elite/Advanced: try it while free standing hand stand ...
Read moreTraining Di. 19.02.2019
Warm-up: 20-20-20-20 Warm-Up: 500m Row Then Barbell Warm Up for Bear Complex Skill/Strength: Bear Complex 10min time to find or increase your 1RM Load bar and only do 1 rep for every weight 1 rep = 1 power clean + front squat + push...
Read moreTraining Fr. 15.02.2019
Warm-up: 20-20-20-20 Warm-Up: 10min Warm Up Games / Coaches Choice Skill: Bar Gymnastics With a 10min running clock depending on your skill level work on Kipping Pull Ups (elastic band allowed for beginner but also try without)...
Read moreTraining Do. 14.02.2019
Warm-up: 20-20-20-20 Warm-Up: 4 rounds of 15 Kipping on bar 10 Lat Pull Ups 20m Walking Lunges 3 strict Toe2Bar / Knee2Elbow Strenght: Weighted Side Plank 5 Sets and go as heavy as possible 1 set is 25sec left plank – 10sec time to...
Read moreTraining Di. 12.02.2019
Warm-up: 20-20-20-20 Warm-Up: 4 rounds of 8 light KB Swings 30 sec light double KB Overhead Walk 5 Burpees over KB 20sec plank hold Strenght: Weighted Dips (NO RINGS) Dips will be done on either dip machine or on bar Try to increase...
Read moreTraining Fr. 08.02.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill: Hand-Stand-Walk Spend 12 min on Hand Stand Walk Practice Beginner: depending on level do 5 Walk Walks every 2mins Or Hand-Stand-Hold against wall and try to push your feet of the...
Read moreTraining Do. 07.02.2019
Warm-up: 20-20-20-20 Warm-Up: 4 rounds of 12 Mountain Climber 5 Diamond Push Ups 10 Lunges 5 Lat Pull Ups with 3sec hold in active shoulder position Strenght1: Floor Press Warm-Up with empty barbell 10 reps 5 – 5 – 5 – 5 – 5 Add weight for...
Read moreTraining Di. 05.02.2019
Warm-up: 20-20-20-20 Warm-Up: “Flight Simulator” With an 8-minute running clock try to finish 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double-Unders Rope must stop moving before starting the next set. Rest as needed...
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