WOD

FOTOS ARCHIV

WOD Fotos Oktober 2021

INSTAGRAM  

Something is wrong.
Instagram token error.

crossfitzug

Follow
Load More
.

WORKOUT OF THE DAY

Donnerstag, 28. Oktober 2021

A:
8-4-4-4-4-4 Sumo Deadlift
6 sets of 8 DB Bench Press
Start a new round of both exercises every 2:30min. First set is warm-up

B:
For Time of:
3 Rounds:
20 Deadlift w/1 KB
15 Goblet Squats w/1 KB
10 Push Press w/1 KB

Then
3 Rounds:
14 DB Snatches
14 DB Box Step Overs

Time cap: 12min

Level 1:12-16kg/8-12kg KB and 10/5kg
Level 2: 20-24/12-16kg KB and 15/10kg DB
Level 3: 28-32/16-20KB and 22,5/15 DB


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Deadlift w/1 KB
15 Goblet Squats w/1 KB
10 Push Press w/1 KB
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 MedBall Good Mornings
20 MedBall Sit Ups
20 MedBall Russian Twists

Focus on device:
1)
For Time: Row 1500/1100m
Remaining time: easy pace on Bike
2)
For Time: Bike 3000/2200m
Remaining time: easy pace on Rower


STRENGTH

A:
Deadlift
10@50%
8@55%
6@64%
5@70%
4@75%
3@80%
3@83%
3@83%

B:
3 rounds of:
8/8 Seated DB Shoulder Press
12 Toes Up DB Romanian Deadlift
Max Distance Heavy D-Ball Carry
14 Skull Crushers

Mittwoch, 27. Oktober 2021

A:
Every 45sec for 20 sets do:
1 Squat Clean + 1 Jerk

B:
Start Every 3 min for 5 Rounds
15/12 Cal Row or Bike
15 Abmat Sit Ups
10 Devil Presses


CROSSCIRCUIT

Station 1
Tabata Bike (Concept 2)
Rest 2min.
30sec. Sprint on Bike (Concept 2)
30sec. Easy
Rest 1min.

Station 2
3 Rounds of:
1min Plank
40m KB Farmer’s Carry
1min Rest

Station 3
AMRAP in 8min of:
12/9 Cal Row
10 Sit Ups
6 Devil Presses

Station 4
EMOM for 8min:
2 Clean and Jerk


GYMNASTICS

A:
C2B: technical coaching

B:
AMRAP in 4min of:
T2B – WB
2 – 2, 4 – 4, 6 – 6, …

then 2‘ rest

AMRAP in 4min of:
Push up – wall walk
3 – 1, 6 – 2, 9 – 3, …

Dienstag, 26. Oktober 2021

For Time of:
Buy in: 400m Run

3 Rounds
20 Wallballs
10 Burpees

3 Rounds
30 Single Arm DB Hang Clean and Jerk
10 C2B Pull-ups

3 Rounds
20 KB Swings
15 Box Jumps

Buy out: 400m Run

Time cap: 35 min

Level 1:12-16kg/8-12kg KB and 10/5kg
Level 2: 20-24/12-16kg KB and 15/10kg DB
Level 3: 28-32/16-20KB and 22,5/15 DB


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 Wall Balls
5 Burpees
12 DB Hang Power Cleans
5 Pull ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30 Mountain Climbers
15 jumping Lunges
28 Mountain Climbers
14 Jumping Lunges
……

Focus on device:
Start on Dumper 10, go down 1 every Minute


OLYMPIC WEIGHTLIFTING

A:
EMOM for 8 of:
1 Squat Clean

B:
EMOM for 8 of:
2 Split Jerk

C:
EMOM for 8 of:
1+1 Squat Clean + Split Jerk

LETZTE NEWS

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class