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Core & Mobility Class starting on February 14th <3

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Core & Mobility Class starting on February 14th <3

Our coach Jolanda is introducing a new course to ZNC focusing on core strenght and mobility. Want to get a six-pack and improve your movements? Then join this course!

In this class you will strengthen your core and improve your mobility to perfect your movements and avoid injuries. Every class consists of a (hard)core WOD and a special topic such as: Squat mobility, common deadlift faults, mini-bands, gymnastics and many more. Join this class and master the basics!

Unser Coach Jolanda führt einen neuen Kurs für ZNC ein. Der Schwerpunkt liegt dabei auf Core Strength und Mobility. Möchtest du an deinem Sixpack arbeiten und deine Beweglichkeit steigern? Dann ist dieser Kurs genau da Richtige für dich! In diesem Kurs stärken wir den Core und verbessern die Beweglichkeit, perfektionieren Bewegungen und vermeiden somit Verletzungen. Jede Klasse besteht aus einem Core-WOD und einem Spezialthema wie: Squat Mobility, häufige Deadlift-Fehler, Minibands, Gymnastik und vielem mehr. 

Structure / Struktur:

  1. Squat:    Hip mobility

  2. Squat:    Ankle mobility

  3. Squat:    Squat Clinics

  4. Deadlift:    Common faults and how to avoid them

  5. Deadlift:    Movement and muscle activation

  6. Spine:    Positioning of the spine: static and dynamic

  7. Front rack position:    Exercises to improve mobility

  8. Overhead position:    Shoulder mobility and strength

  9. Mini-Bands:    Lower body exercises

  10. Mini-Bands:    Upper body exercises

  11. Gymnastics:    The kipping movement

  12. Gymnastics:    Rope climb progressions

Dates / Daten:

February    14.    21.    28.

March    7.    14.    21.    28.

April    4.    11.    18.    25.

May    2.    9.    16.    23.    30.

June    6.    13.    20.    27.

July    4.    11.    18.    25.

August    1.    8.

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Dienstag 17.10.2017

Bootcamp

Skill Strength: 5x5 Deadlifts
(go heavy)

Conditioning: 16' EMOM (4 rounds)
8 burpee pull-up
30 squat jumps
12 hollow rock + 12 superman
12m walking OH lunges

CrossFit / CrossFit Express

Skill: 2 wall walk ups followed by 10 shoulder taps, 5 rounds

Conditioning: partner workout, 3 RFT, TC 21’
200 m partner carry (however, best is on the back)
100 air squats
50 push ups
30 pull ups

Light: knee push up, jumping/band pull up

by Martina

Gymnastics

Skill: Ring muscle up
Week 1: strength basics

Progression 1: support hold, bottom of dip hold, eagle hang (false grip)
in teams of 2: 10-15sec hold of every position for 3 rounds

Progression 2: chest-to-rings pull-up, dip, 5 reps each for 3 rounds (scale: eccentric reps, jump up, slowly down)

Progression 3: jumping transition with explosive "sit-up"

Conditioning: 15' AMRAP with perfect form
10x box jump
10x push-up
6x 1-leged deck squat 5/10kg plate (L/R alt.)
1x wall walk up (20sec up/20sec down)

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Donnerstag 21.09.2017

CrossFit Express

Skill/Strength: front rack lunges
5x8 (4 each leg)

Conditioning: 'triple fran' with a partner
63-45-27 (18' TC)
thrusters
pullups


Light: banded - 15/20kg
RX/Adv: 30/43kg

CrossFit

Skill/Strength: back rack step ups
(team up and share a box)
5x6 (3 each leg) ramping up.


Conditioning: for time (TC: 25')

5 MU

10 thrusters
5 MU

20 box jump overs
10 thrusters
5 MU

30 pull ups
20 box jump overs
10 thrusters
5 MU

40 KB power swings
30 pull ups
20 box jump overs
10 thrusters
5 MU

50 cal row
40 KB power swings
30 pull ups
20 box jump overs
10 thrusters
5 MU

Light: 8/12kg - banded - 51/61cm -
15/20kg - pullups + dips
RX: 16/24kg - 51/61cm - 25/40kg -
C2B + dips
Adv: 24/32kg - 61/76cm - 40/60kg

by Louie

Gymnastics

Week 3: Pressing + Core
5x15second frog hold
5x3 skin the cats (bar or rings)
5x6 strict straight leg raises

10’ kipping HSPU practice

E3MOM 12'
40 double unders
30 squats
10 pullups
max HSPU

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Dienstag 19.09.2017

CrossFit Express

Skill/Strength: 5x3 deadlift

Conditioning: 15' AMRAP

5 DL
10 TTB
15 WBS

Light: 25/40kg - knee raises - 4/6kg
RX: 55/90kg - 6/9kg
Adv: 75/120kg - 9/14kg

CrossFit

Skill/Strength: power snatch to OHS
10' EMOM
2 power snatch
3 OHS
*choose your own weight for the first
set. weight can go up or down.

Conditioning: "Jenny" 20' AMRAP

20 OHS
20 back squat
400m run

Light: 15/20kg
RX: 20/40kg
Adv: 35/50kg

by Louie

Gymnastics

Week 3: Pressing + Core
5x15second frog hold
5x3 skin the cats (bar or rings)
5x6 strict straight leg raises

10’ kipping HSPU practice

E3MOM 12'
40 double unders
30 squats
10 pullups
max HSPU

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Donnerstag 14.09.2017

CrossFit Express

Skill/Strength: front squat
5x4

Conditioning: 40"on, 20"off, for 16'
DB snatches
box step overs
HR pushups
medball bearhug squats

Light: 5/10kg - 51cm - 4/6kg
RX: 10/15kg - 51/61cm - 6/9kg
Adv: 15/22kg - 51/61cm - 9/14kg

CrossFit

Skill/Strength: front squat
5x4

Conditioning: you go I go (20' TC)
20 rounds total:
8 thrusters
8 box jumps

Light: 15/20kg - 51cm (6 reps)
RX: 20/30kg - 51/61cm
Adv: 25/35kg - 61/71cm

by Beau

Gymnastics

Week 2: Walking + strength

8' EMOM of 3-5 strict HSPU
3x
8 ab rollouts
6/6 DB OHS

Handstand walking practice:

10' AMRAP
5 high box jumps
5m handstand walk/12 shoulder taps
5 strict pullups

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Dienstag 12.09.2017

CrossFit Express

Skill/Strength:
4x6 strict pullups (Adv:CTB)
4x45" push up position plank

Conditioning: with a partner 15' AMRAP
25 box jumps
25 WBS

*1 working, 1 resting

Light: 4/6kg - 51cm
RX: 6/9kg - 51/61cm
Adv: 6/9kg - 51/61cm

CrossFit

Skill/Strength: pullups
EMOM 8'
3 pullups + 3 CTB + 3 pullups
(scale so you can complete the same complex every minute)

Conditioning: 21-18-15-12-9-6-3 (12' TC)
KBPS
burpees

Light: 8/12kg
RX: 16/24kg
Adv: 20/32kg

by Beau

Gymnastics

Week 2: Walking + strength

8' EMOM of 3-5 strict HSPU
3x
8 ab rollouts
6/6 DB OHS

Handstand walking practice:

10' AMRAP
5 high box jumps
5m handstand walk/12 shoulder taps
5 strict pullups

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Donnerstag 07.09.2017

CrossFit Express

Skill/Strength: broad jumps
5x5 jumps for distance
3x5/5 single leg jumps for distance

Conditioning: for time (15' TC)
100 DUs buy in
10-9-8-7-6-5-4-3-2-1
KB high pulls
goble squats
pushups
100 DUs buy out

Light: knee pushups - 8/12kg - 200SUs
RX: 16/24kg
Adv: 20/32kg

CrossFit

Skill/Strength: hang power snatch
5x5 technique and ramp up (perfect reps, don't max out)

Conditioning: for time (15' TC)
21-18-15
DB snatch
pushups

2' rest

15-18-21
DB snatch
pushups

Light: knee pushups - 5/10kg
RX: 10/15kg
Adv: 15/22kg

by Beau

Gymnastics

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Dienstag 05.09.2017

CrossFit Express

Skill/Strength: overhead lunges
4x8 (4 each leg)

Conditioning: with a partner
2 rounds: (18'TC)
A1: 26 medball box stepups (A2 holds front rack)
A2: 26 medball box stepups (A1 holds front rack)
A1: 26 deadlifts (A2 200m run with medball)
A2: 26 deadlifts (A1 200m run with medball)

Light: 51cm - 25/30kg - 4/6kg
RX: 51/61cm - 40/65kg - 6/9kg
Adv: 51/61cm - 55/80kg - 9/14kg

CrossFit

Skill/Strength: thruster
10-8-6-4 ramping up

Conditioning: 16' EMOM
odd: 6/6 KB snatches + max deadlifts
even: rest

Light: 8/12kg - 25/30kg
RX: 16/24kg - 50/80kg
Adv: 24/32kg - 65/100kg

by Beau

Gymnastics

Week 1: Balance + Core

4x feet on box round the worlds (2 each way)
5x5 tuck ups (knees to chest, then toes to bar if possible)
5x5 single leg box jumps each leg

For time: 14' TC
buy in: 30 pushups
6 rounds:
6 pistols
9 box jump overs (no touch)
12 DB snatches (6/6)
check out: 30 pullups

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Donnerstag 31.08.2017

CrossFit Express

Skill/Strength: power cleans
6x5 ramping up

Conditioning: 5 Rounds (20' TC)
400m run
max TTB
*score is total TTB

Light: knee raises
RX:
Adv:

CrossFit

Skill/Strength: push press
10x1 - as heavy as possible

Conditioning: for 7 total rounds,
at the top of every 3' (TC: 21')

400m run
15 TTB

Light: knee raises - scale the run
RX:
Adv: 20 TTB

by Louie

Gymnastics

Skill-Check (20min)

Practicing the different components of the bar muscle up (take up the progressions used for kipping pullups and transition in the muscle up)

Hero-WOD Ryan
5 RFT:
7x Muscle-ups
21x Burpee to target

Time cap: 20min 

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Dienstag 29.08.2017

CrossFit Express

Skill/Strength: 3x12 front squats
go as heavy as possible

Conditioning: 15' EMOM
40 DU
10 hang power cleans
8 burpee box jumps

Light: x2 SU - 15/20kg
RX: 30/45kg
Adv: 70 DUs - 45/60kg - 10 burpee box jumps

CrossFit

Skill/Strength: snatch balance
don't overload the bar. This is a skill
part. Learn to move properly.
10' to learn this movement.
Adv: ramp up to a heavy single.

Conditioning: 14' AMRAP

40 DU
4 squat snatches
4 lat bar burpees

Light: x2 SU - 15/20kg
RX: 30/45kg
Adv: 45/60kg

by Louie

Gymnastics

Skill-Check (20min)

Practicing the different components of the bar muscle up (take up the progressions used for kipping pullups and transition in the muscle up)

Hero-WOD Ryan
5 RFT:
7x Muscle-ups
21x Burpee to target

Time cap: 20min 

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Donnerstag 24.08.2017

CrossFit Express

Skill/Strength: push press
7x3 ramping up

Conditioning: with a partner (14'TC)
you go, I go
1' on, 1' rest
200 WBS


Light: 3/6kg
RX: 6/9kg
Adv: 9/14kg

CrossFit

Skill/Strength: squat clean +
push press
Every 2' for 10' perform 2 squat cleans
and add 2 push press after the 2nd rep

Conditioning: 4RFT (TC: 12')

35 WBS
7 clean and jerk

Light: 3/6kg - 20/30kg
RX: 6/9kg - 35/50kg
Adv: 9/14kg - 50/70kg

by Louie

Gymnastics

Kipping Ring Muscle up work:
-Transition drills on the low rings
- Kipping dills on the high rings

Accumulate
8x Wall climbs
20x steps Lateral Handstand walk against wall (side to side)

MetCon’s: 5’ AMRAP
Burpee to Pullups [A: Pushup to MU]

3’ Rest

5’ AMRAP
KBPS, if you break do 5 TTB

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Dienstag 22.08.2017

CrossFit Express

Skill/Strength: tempo front squats
5x4 ramping up (3" down, 3" hold)

Conditioning: 3 rounds

1' max double KB deadlift
30" rest
1' max HR pushups
30" rest
1' max pull-ups
30" rest

Light: 2x8/12kg - ring rows
RX: 2x16/24kg
Adv: 2x24/32kg

CrossFit

Skill/Strength: back squat
6x4 - 80% of your 1RM. if you don't
know, ramp up to a heavy 4 rep.

Conditioning: 15' AMRAP

30 power snatch
15 HSPU
30 TTB
15 HSPU

Light: 15/20kg
RX: 20/35g
Adv: 35/50kg

by Louie

Gymnastics

Kipping Ring Muscle up work:
-Transition drills on the low rings
- Kipping dills on the high rings

Accumulate
8x Wall climbs
20x steps Lateral Handstand walk against wall (side to side)

MetCon’s: 5’ AMRAP
Burpee to Pullups [A: Pushup to MU]

3’ Rest

5’ AMRAP
KBPS, if you break do 5 TTB

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Donnerstag 17.08.2017

CrossFit Express

Skill/Strength: 6x3 hang power snatch "HPS" (work technique or heavy)

Conditioning: EMOM 18'

1) 10 HPS
2) 30 DU
3) 12 TTB

Light: 15/20kg - 45sec DU practice - 24 knee raises
RX: 20/30kg
Adv: 30/45kg - 60 DU
 

CrossFit

Skill/Strength: strict press
10x2 - as heavy as possible
look at 27.07.17

Conditioning: for time (TC: 18')

50/60/70/80/90/100 DU
30/25/20/15/10/5 thrusters
5/7/9/11/13/15 muscle ups

Light: x2 SU - 15/20kg - banded pull
ups + box dips
RX: 20/35kg
Adv: 25/43kg

by Louie

Gymnastics

Week 2: transitions & core strength

Strict Ring Muscle up work: 
- From the extended dip position complete a SLOW and controlled reverse strict MU, focus on holding the rings tight into the chest on the transition.
- Using the false grip do speed pullups, pull your chest to the rings as fast as possible.
- Try to transition from the pullup into a full strict ring MU (use bands to help if necessary)

Accumulate
1min hanging L-sit
2min Handstand hold
20x Dips

MetCon: 15’ AMRAP
2 ring MU (4 CTB pullups)
5m handstand walk (10 shoulder taps)
12 lunges

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Dienstag 15.08.2017

CrossFit Express

Skill/Strength: 5x5 double DB clusters with a partner

Conditioning: with a partner, 8 rounds: 1' on, 1' off
12 DB/KB renegade rows
max DB/KB thruster

Light: 5/10kg
RX: 10/15kg
Adv: 15/22kg

CrossFit

Skill/Strength: 3-pos squat clean
pocket/dip position + hang + ground
squat cleans. 12' to find a heavy
complex of the day. Add a 2" pause
at every position

Conditioning: 12' AMRAP
10 hang squat clean
10 alt. front rack reverse lunges
20 pushups

Light: 15/20kg
RX: 20/40kg
Adv: 40/60kg

by Louie

Gymnastics

Week 2: transitions & core strength

Strict Ring Muscle up work: 
- From the extended dip position complete a SLOW and controlled reverse strict MU, focus on holding the rings tight into the chest on the transition.
- Using the false grip do speed pullups, pull your chest to the rings as fast as possible.
- Try to transition from the pullup into a full strict ring MU (use bands to help if necessary)

Accumulate
1min hanging L-sit
2min Handstand hold
20x Dips

MetCon: 15’ AMRAP
2 ring MU (4 CTB pullups)
5m handstand walk (10 shoulder taps)
12 lunges

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Donnerstag 10.08.2017

*** Gymnastics Zurich Nord 18:30-19:30 (statt 19:15-20:15) ***

CrossFit Express

Skill/Strength:
3x10 back squat

Conditioning:
6' AMRAP
20 KB high pull
50 DU (or 1' DU parctice)

1' rest

6' AMRAP
15/20cal row
20 DB snatch

Light: 8/12kg
RX: 16/24kg - 10/15kg
Adv: 20/32kg - 15/22kg
 

CrossFit

Skill/Strength: KB Clean&Jerk
Adv: Double KB Clean&Jerk
6' EMOM
4 KB C&J each arm
(Adv: 5 Double KB C&J)

Conditioning: 16' TC
Buy in:
row 500/600m
run 400m

2x komplex: 1 power clean,
1 hang power clean
2 push presses
20 KBPS
2x komplex
15 KBPS
2x komplex
10 KBPS

cash out:
row 500/600m
run 400m

Light:20/ 35 kg - 10/16kg
RX: 35/50 kg - 16/24kg
Adv: 45/70 kg - 24/32kg

by Michal

Gymnastics

Week 1: Technique + accessory strength

Bar muscle up progression 1: 

Perform each progression in singles for a more consistent/balanced first kip

Practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to- bar pull ups to get the height required to clear the bar.

Accumulate: (take your time to perform perfect reps)
20 V-ups
40 shoulder touches in handstand against the wall
20 strict pullups 

MetCon: For time (15’ TC)

with a partner complete
25 burpee CTB pullups
75 HSPU *everytime you break do 5 TTB

Light: burpee jumping pullups - 100 shoulder taps - knee raises
RX: 
Adv: burpee MUs

Comment

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Dienstag 08.08.2017

CrossFit Express

Skill/Strength: power clean+jerk
5x5 ramping up

Conditioning: 4 rounds with a partner (20' TC)

40 WBS
40 clean and jerk

Light: 4/6 Kg - 15/20kg
Rx: 6/9 Kg - 25/35kg
Adv: 9/14 Kg - 30/43kg

CrossFit

Skill/Strength: Back Squat
15' to find 3RM of a day

Conditioning:
WBS EMOM
Death by reps
2-4-6-8-10-12-14.....

Light: 4/6 Kg
Rx: 6/9 Kg
Adv: 9/14 Kg

Cash Out - Coaches choice

by Michal

Gymnastics

Week 1: Technique + accessory strength

Bar muscle up progression 1: 

Perform each progression in singles for a more consistent/balanced first kip

Practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to- bar pull ups to get the height required to clear the bar.

Accumulate: (take your time to perform perfect reps)
20 V-ups
40 shoulder touches in handstand against the wall
20 strict pullups 

MetCon: For time (15’ TC)

with a partner complete
25 burpee CTB pullups
75 HSPU *everytime you break do 5 TTB

Light: burpee jumping pullups - 100 shoulder taps - knee raises
RX: 
Adv: burpee MUs 

Comment

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Donnerstag 27.07.2017

CrossFit Express

Skill/Strength: kipping pullup practice
adv: MU
5' EMOM (choose a number and hit it every minute)

Conditioning: teams of 3 (20' TC)
1 athlete always running 200m (rotate)

2 rounds: (other 2 athletes working on this, 1 at a time)
50 burpees over bar
50 STOH
50 pullups


Light: 15/20kg - banded
RX: 30/45kg
Adv: 40/60kg - CTB

CrossFit

Skill/Strength: strict press
10x1 - as heavy as possible

if you fail a weight, go back to the
heaviest weight you made and
complete 10 sets

Conditioning: 5RFT (TC: 15')

20 hand released push ups
2 rope climbs
200m run

Light: knees - 5 ring rows (straight leg)
RX:
Adv: 1 legless

by Louie

Gymnastics
Week 4: Assessment Week

Skill-check & practice:
TTB & kipping/butterfly pullup 

Benchmark MetCon: ‘Mary’
20’ AMRAP
5 HSPU
10 pistol squats
15 pullups

Comment

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Dienstag 25.07.2017

CrossFit Express

Skill/Strength: deadlifts
7x3 ramping up

Conditioning: 4rounds EMOM 12'

farmers walk
15 WBS
15 TTB

Light: 3/6kg - knee raises
RX: 16s/24s - 6/9kg
Adv: 20s/32s - 9/14kg

CrossFit

Skill/Strength: deadlifts
7x3 ramping up

Conditioning: 4RFT (TC: 20')

400m sandbag carry (odd object carry)
15 WBS
15 TTB

Light: WB carry - 3/6kg - knee raises
RX: 5/10kg SB - 6/9kg
Adv: 10/15kg SB - 9/14kg

by Louie

Gymnastics
Week 4: Assessment Week

Skill-check & practice:
TTB & kipping/butterfly pullup

Benchmark MetCon: ‘Mary’
20’ AMRAP
5 HSPU
10 pistol squats
15 pullups

Comment

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Donnerstag 20.07.2017

CrossFit Express

Skill/Strength: 5x5 hang power snatch

Conditioning: 14' EMOM
odd 4 DL
even 15 WBS

Light: 25/40kg - 4/6kg
RX: 65/90kg - 6/9kg
Adv: 85/120kg - 9/14kg
 

CrossFit
Skill/Strength: DB man makers
team up and share 2 DB's and
perform following complex:
push up on the DB
single arm row (left then right)
burpee with the DB
squat clean thruster
repeat movements

each one will do 2 man makers. go
up with the weights if possible.

Conditioning: 12' EMOM

ODD: 5 DB push press + 6 OH lunges

EVEN: 12 WB weighted sit ups
(hug the WB)

Light: 5/10kg - 3/6kg
RX: 10/15kg - 6/9kg
Adv: 15/22,5kg - 9/14kg
(or 20kg slam ball)

by Louie

Gymnastics
Week 3: Putting it all together

4x7 hanging leg raise (scaled: knee raise)
4x10 barbell roll-out
4x3 skin the cats

10’ kipping pullup practice

MetCon: 12’ AMRAP
12 burpees to plate
12 unbroken pullups
12 plate GTOH

Comment

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Dienstag 18.07.2017

CrossFit Express
Skill/Strength: 5x5 double DB/KB cleans (technique)

inbetween sets do: 5x10 hollow rocks

Conditioning: 5 rounds 35"work, 25" rest
knees to elbows
burpees
double DB/KB power cleans

Light: knee raises - 5s/10skg
RX: 10s/15skg
Adv: 15s/22skg

CrossFit
Skill/Strength: L-sit hold
7x10" L-sit hold on plates, box, rings
or on the bar. Try to go unbroken

inbetween sets do: 7x12 V-sit ups

Conditioning: 5RFT (12' TC)

12 TTB
15 KB power swings
21 push ups

Light: knee raises - 10/16kg - knee
RX: 16/24kg
Adv: 24/32kg

by Louie

Gymnastics
Week 3: Putting it all together

4x7 hanging leg raise (scaled: knee raise)
4x10 barbell roll-out
4x3 skin the cats

10’ kipping pullup practice

MetCon: 12’ AMRAP
12 burpees to plate
12 unbroken pullups
12 plate GTOH

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