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Workout of the Day

Deine tägliche Herausforderung

WOD

CrossFit - Fri, Apr 19
Warm-up
Warm Up

2:00 Machine


-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups

Workout
Merman (3 Rounds for reps)

Freedom (RX'd)
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x 22.5/15)

Independence
DB's: 2x 15/10

Compete (RX+)

Row: 1200/1000m

DB's: 2x 32.5/22.5

Cooldown/Mobility
Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

Workout of the Day

CrossFit - Sat, Apr 20
Warm-up
Warm Up

5:00 AMRAP
30-second Single Unders
5 Scap Pull Ups

4 “strict” Kipp Swings

3 Half Pull Ups (strict)

5:00 AMRAP
5 Muscle Cleans
6 Ellbow Punches
5 Front Squats

*build in weight

Workout
“I like to move it, move it” (8 Rounds for reps)

Freedom (RX'd)
Teams of 2
8 sets (each/1:1)
60 Double Unders
6 Strict Pull Ups
6 Overhead Squats (83/56)

Independence
Teams of 2
8 sets (each/1:1)
40 Double Unders
4 Strict Pull Ups (scaled: Kippping)
4 Front Squats (70/48)

Compete (RX+)

Front Squats: 103/70

  • Target time each set: 75-90 seconds
  • Time cap each set: 120 seconds

Workout of the Day

CrossFit - Sun, Apr 21
Workout Option 1
Private (8 Rounds for reps)

Freedom (RX'd)
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)

Independence
Every 2:00 (8 sets)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)

Liberty
Every 2:00 (8 sets)
10/8 Calorie Air Bike
25ft Bear Crawl (Or 2 Wall Walks, half way)

  • Target time each set: Sub 1:10
  • Time cap each set: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

Complete this as a 45-60 Min @Easy/Zone 1-2:

  • 2000m Row
  • 5 Half Kneeling Kettlebell Windmill (each side)
  • 3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
  • 45 Sec Passive Hang
  • 5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM

You can use the first part of the 2,000m Row as the warm-up.

WOD

CrossFit - Mon, Apr 22
Warm-up
Warm-up

1 Round Through
10 m walk on toes
10 m walk to toes backwards
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk-arms locked out overhead
10 m lunge walk - torso twist towards forward leg
10 m butt kickers
10 m high knees


-into-
Banded 7' Warm-up

Gymnastics
Pull-up Efficiency Skill Review (Checkmark)

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

Workout
Half Murph (Time)

Freedom (RX'd)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

Independence
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run

Compete (RX+)

wear a weight vest (9/6)


*The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.

Cooldown/Mobility
Mobility

1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)

Workout of the Day

CrossFit - Tue, Apr 23
Warm-up
Warm Up

8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)

Workout
Guava (Time)

Freedom (RX'd)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
-Repeat from Jan 5th, 2023

Independence
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women's Calories)

Compete (RX+)
Teams of 2 (1:1)
60-50-40-30-20 Calorie Air Bike*
*48-40-32-24-16 Women's Calories
-Repeat from Jan 5th, 2023

Strength/Accessory
Mayhem Mini-Pump – Shoulders and Glutes (Checkmark)

4 rounds:

  • 10 Double DB Prone Row (moderate weight)
  • 10 Lying DB Hamstring Curl (moderate-light weight)

Rest 1 minute b/t rounds

Cooldown/Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

Workout of the Day

CrossFit - Wed, Apr 24
Warm-up
Warm Up

Burgener Warm Up Snatch


-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength/Accessory
Snatch + Overhead Squat (Weight)

Every 3:00 (5 sets)


3 Squat Snatch + 5 Overhead Squats


-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

Workout
Papaya (AMRAP - Rounds and Reps)

Freedom (RX'd)
8:00 AMRAP
300 Double Unders
15m Dumbbell Farmer Carry Lunge (22.5/15)
15m Dumbbell Front Rack Lunge (22.5/15)
15m Single Arm Dumbbell Overhead Walking Lunge (22.5/15) (7.5m Left/7.5m Right)

*(double DB's)

Independence
8:00 AMRAP
200 Double Unders
15m Dumbbell Farmer Carry Lunge (15/10 )
15m Dumbbell Front Rack Lunge (15/10 )
15m Single Arm Dumbbell Overhead Walking Lunge (15/10 ) (7.5m Left/7.5m Right)

Compete (RX+)

DB's: 32.5/22.5

Cooldown/Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

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