Training des Tages

am Mittwoch 18 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

3 rounds

250 m Row

Pec Carry


10-8-6-4-2

Sandbag Push Press

Rest as needed.

For time

70 Double Under

50 Squats

50 Push Press

50 Burpees

70 Double Under

 

Gymnastics Skills & Drills

3 rounds

10 Blade Press

10 Active/Passive Shoulder

10 Leg Lever on floor

10 min of Cindy
Stay in nasal breathing and focus on movement

 

EMOM x 12

1. 30 sec Ring Support

2. 30-40 sec Banded Hollow Push Down

3. 30 sec Shoulder Taps

4.30 sec Chin over Bar Hold

 

5 sets

5 negative Pistols right

into 20-30 sec Extended Leg Hold left, switch sides

3 x Max L-Sit

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Training des Tages

am Dienstag 17 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

400 m SB Carry in variations

into 2 min Oblique Opener

 

4 sets

10-12 DB Floor Flys

into PushUp Plank

 

4 sets

Rope Pulls

into Max DB Floor Press

 

3-4 supersets

10-12 seated DB Hammer Curls

Max Triceps Push Downs

 

Weightlifting

3 rounds

30 m SB FR Carry

5 Frontsquats

30 m SB FR Carry

4 SB over Shoulder

Find todays 5 RM Thruster

5 sets of

1 Powerclean

1 Frontssquat

1 Hang Power Clean

1 Jerk

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Training des Tages

am Montag 16 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Run 200 m

20 Jumping Jacks

20 Airsquats

Run 200 m

20 Windmills

20 alt. Reverse Lunges

4 x 8 Backsquat

1 x Max reps Backsquat

 

Sandbag - Sally Up Sally Down

50 % BW, continue immediately without SB onceyou drop it.

 

3 rounds

25 Wallballs

25 Boxjumps

25 m SB FR Lunges

Start with 10 SB Deadlift and do 10 SB Daedlift everytime you drop the SB

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Training des Tages

am Freitag 13 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Pallof Press

Banded Rotation

 

Build up to a heavy 30 m Yoke Carry

 

Squat and Press

50 SB Hold Flutterkicks

50 SB Front Squats

50 SB Press

50 SB On Shoulder Squats
50 SB Floor Press

50 SB Squats

 

Weightlifting

3 rounds

30 m SB FR Carry

5 Frontsquats

30 m SB FR Carry

4 SB over Shoulder

 

Find todays 5 RM Thruster

 

5 sets of

1 Powerclean

1 Frontssquat

1 Hang Power Clean

1 Jerk

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Training des Tages

am Donnerstag 12 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Tosses

 

10-8-6-4-2

Hang Power Clean

 

For time

70 m SB Carry

100 m Run

12 Hang Power Clean

70 m SB Carry

200 m Run

12 HPC

70 m SB Carry

400 m Run

12 HPC

70 m SB Carry

800 m Run

12 HPC

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Training des Tages

am Mittwoch 11 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

8 min

10 MB Deathmarch Steps,

10 MB Press, 10 MB Hip Thrust

10 Leg Lever

 

5 sets of

3 Deadlift

 

For time

21-15-9

DB Deadlift

DB Push Press

16 m DB Overhead Lungesaftereach round

 

Gymnastics Skills&Drills

3 rounds

100 m Pec Carry

Bearcrawl,Panther, Inchworm

Skill: Press to Headstand

 

EMOM x 12

1. 20 sec Frog

2. 30 sec Side Plank

3. 2 WallClimb

4. 30 sec Side Plank

 

5 sets of

5 Deep Ring Rows + 5 sec Hold on Top

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Training des Tages

am Dienstag 10 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

2 min: 15 sec on, 15 sec off

1. Oblique Opener

2. KB Dimmel Deads

3. KB FR Reverse Lunges

 

Build up to a heavy 20 m Farmers Carry

 

5 sets of

5-8 Sandbag Clean & Jerk

 

Weightlifting

200 m KB + Pecstick

200 m Plate Overhead

2 rounds

15 Band Pull Aparts

10 Passthroughs

5 No Push Up Burpees

BB Warm Up

 

3x3 Powersnatch

3x3 Snatch Balanc

3x3 Squat Snatch

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Training des Tages

am Montag 9 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Tri and Chest Monday

20 Banded Trizeps Extensions
10 Plate OH Trizeps Extensions
5 Hindu Push Ups

Superset:
4x8
Lying DB Triceps into Max Narrow Floor Press
Superset:
3x8
Seated Overhead Extensions into Max Bench Dips

10min AMRAP

10 DB Standing Strict Press
Bear Crawl Vorwärts Rückwärts
10 Narrow Grip Push Ups on DB
Panther Vorwärts Rückwärts

Finisher:
Sally Up Sally Down One DB Skullcrusher

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Training des Tages

am Samstag 7 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

TeamWOD

3 sets

30 m Hand over Hand Rope Pull

into Suitcase Carry

In teams of two

3rounds

30 Deadlift

30 Toes to Bar

Rest 2 min

2 rounds

50 Power Cleans

50 Push Ups

Rest 2 min

1 round

90 Shoulder t Overhead

90 Boxjumps

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Training des Tages

am Freitag 6 September 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Oblique Opener

3 sets

15 sec Hanging Lat Activation

30 sec One Arm Ring Hold, each side

 

Build up to a heavy 8 rep Yates Rows

 

4 sets

10-12 Narrow Grip Lat Push Downs

into Bent Over DB Row

 

200 m heavy Sandbag Carry

into 4 min Weighted Plank

Weightlifting

200 m KB + Pecstick

200 m Plate Overhead

2 rounds
15 Band Pull Aparts

10 Passthroughs

5 No Push Up Burpees

 

BB Warm Up

 

3x3 Powersnatch

3x3 Snatch Balanc

3x3 Squat Snatch

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