WOD

FOTOS ARCHIV

WOD Fotos September 2021

INSTAGRAM  

Something is wrong.
Instagram token error.

crossfitzug

Follow
Load More
.

WORKOUT OF THE DAY

Donnerstag, 21. Oktober 2021

A:
Every 90sec for 12sets do:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

B:
8x 1-minute rounds for max reps of:
20 seconds of Pull-ups / Advanced: Bar Muscle-ups
Rest 10 seconds
20 seconds of Clean and Jerks
Rest 10 seconds

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 Pull-ups
6/6 DB Clean & Jerks
50m Shuttle Run
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Jumping Lunges
30 Flutterkicks
10 Jumping Squats
30 Mountain Climbers

Focus on device:
1 Station: 1min Bike @ EASY-MODERATE / 1min Bike standing @ Damper 10
2nd time: 7min Ski Erg (try to increase speed across the 7min)


STRENGTH

A:
Deadlift
10@50%
8@55%
6@64%
5@70%
4@75%
3@80%
3@80%
3@80%

B:
3 rounds of:
3 position stiff leg DL empty BB:
Always 15 reps @ heels together and toes out then @ normal stance and then @ sumo stance
12 DB Bench Press
(1 rep is half rep form the bottom + full rep total of 24 reps)
12 heavy Landmine Row
30-40 sec Weighted Plank

Mittwoch, 20. Oktober 2021

36min @STEADY PACE of:
3 rounds of, every 4min do (3:45min of WORK / 15sec. to SWITCH):
1)
AMRAP in 90sec. of Double DB Clean + Jerk
Remaining time Cals on Bike @ STEADY RECOVERY PACE
2)
Max time Handstand Hold / Advanced: 15-20m Handstand-Walk
Remaining time Cals on Row @ STEADY RECOVERY PACE
3)
AMRAP in 90sec. of Single KB Front Rack Box Step Overs
Remaining time Cals on Ski @ STEADY RECOVERY PACE

Note: Pick the load so that you can move steadily through the 90sec.


CROSSCIRCUIT

Station 1
8 Min. on the Ski Erg
Start at Damper 3, go up every Minute

Station 2
EMOM for 8min do:
1) 16 Floor Wipers
2) 30 Superman Rocks

Station 3
AMRAP in 8min of:
30sec. Handstand Hold
12/9 cals Row

Station 4
EMOM for 8min:
3 Power Cleans


GYMNASTICS

A:
Bar pull-over: introduction and technical coaching

B:
AMRAP in 10min of:
3 x Bar combo: T2B – PU – CTB
3 x HS combo: HSPU – negativ HSPU – wall walk
3 x Ring/box combo: dip – l-sit hold 5‘‘ – support hold 5‘‘

Dienstag, 19. Oktober 2021

A:
8-5-5-5-5-5 Front Squats
6 sets of 8 (accumulated) Strict Chin-ups
Start a new round of both exercises every 3min. First set is warm-up

B:
3 Rounds For Time:
10 Front Squats @ HEAVY
20 Toes to Bar
50 Double Unders

Note: It supposed to be a challeging 10 reps, only on the first set you should
be able to go unbroken


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Front Squats
10 Knee Raises
50 Single Unders / Advanced: 25 Double Unders
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2 rounds of:
1min: Plank Hold
30sec: Side Plank – R
30sec: Side Plank – L
1min Reverse Plank
30sec. Rest

Focus on device:
40sec. MODERATE / 20sec. EASY
40sec. FAST / 20sec. EASY


OLYMPIC WEIGHTLIFTING

A:
Snatch + Hang Snatch
Go every 1:15 for 12 sets
1+1

B:
Snatch Pull
3 Position Snatch
5×3

LETZTE NEWS

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class