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Wednesday, 20.03.2019

CrossFit / CrossFit Express

Strength
EMOM for 10 Minutes
1 Squat Clean and Jerk

Scaled: ramp up
Rx: @80%
-----
Conditioning
12 Rounds (TC: 10')
3 Shoulder to Overhead
20 Double Unders

Scaled: 30/43kg - x3 SU
Rx: 43/62kg

Extra
For Time
2-4-6-8-10-12-10-8-6-4-2
Unbroken Toes to Bar/Knee Raises AHAP

Bootcamp

Turkish Get Up

Learn technique, then
2-3x 2 Unbroken per arm
-----
13' TC

1k Row
Streight into
AMRAP (for remaining time)
10 WBS
12 MB OH Lunges
14 MB Sit-ups
16 MB Russian twists

* When more members then rowers, rest start with 8'AMRAP and then max row in remaining time.
-----
Gymnastics/Block 2/W5

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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Tuesday, 19.03.2019

CrossFit / CrossFit Express

Strength
Squat Snatch 7x1
Rest as Needed

Scaled: ramp up
Rx: @85-90%
-----
Conditioning
AMRAP 18 Minutes
200/250m Row
15 Wall Balls
10 Kipping Handstand Push Ups

Scaled: 4/6kg - pike push ups on box
Rx: 6/9kg

Extra
3 Rounds
30 banded pull downs with straight arm
9 Strict Ring Dips
Rest :90

Scaled: banded ring dips or straight leg box dips

Bootcamp

NEW Strength Cycle week 1 of 4*
3-4 rounds of 8 reps (15')

KB/DB Front squat
Push up (adv: weighted)
Pull-up (Banded; Adv. weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
-----
With a partner
30" / 30" for 12min

Jumping lunges / Superman hold
V-ups / Side plank L
KBS / Side plank R

*Always switch with partner between movements
(A1 WBS/A2 Plank then A1 Plank/A2 WBS........)

Weightlifting

Clean + Jerk Week 2
-> focus on consistency, efficiency @ heavier weights

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Monday, 18.03.2019

CrossFit / CrossFit Express

Strength
Front Squat
4x2 AHAP
Rest as Needed
-----
Conditioning
21-15-9 (TC: 8')
Squat Snatch
Double Unders x 3
(63, 45, 27)

Scaled: 20/30kg - x3 SU (189, 135, 81)
Rx: 30/43kg

Extra
Every 5 Minutes for 15 Minutes
Row 800m/1k

Bootcamp

25' AMRAP in teams of 2

30 sync air squat
20 partner sit-up
10 sync push-up (syncronize on the ground)
1' Plank (both)
10 sync pull-up / ring row (1Person=1Ring)
20 Burpees over partner
30 sync mountain-climbers
-----

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Saturday, 16.03.2019

CrossFit / CrossFit Express

Strength
Snatch Balance
5x3

Scaled: ramp up
Rx: 40%-80% or 1RM Snatch
-----
Conditioning
for time @aerobic pace (TC: 22')
1k Row
200 Double Unders
30 Overhead Squats
40 Toes To Rings
50 Burpees

Scaled: x3 SU - 20/30kg - bar knee raises
Rx: 30/43kg

OR CrossFit Open 19.4

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Friday, 15.03.2019

CrossFit / CrossFit Express

Strength
Push Jerk
Find 1RM in 15 Minutes
-----
Conditioning
19.4
or
2 Rounds (TC: 10')
100 Double Unders
15 Thrusters

Scaled: x3 SU - 20/30kg
Rx: 30/43kg

Extra
Deficit Push Ups
8x14

OR CrossFit Open 19.4

Bootcamp

6' AMRAP
Rower, Ski-erg, Assault, Bike-erg / Burpees

90" Rest

6x 45"/15"
Negative pull-ups (jump from the ground)
Back rack lunges
Double KB front rack hold (standing)

90" Rest

6' AMRAP
Rower, Ski-erg, Assault, Bike-erg / Burpees

90" Rest

6x 45"/15"
Negative pull-ups (jump from the ground)
Back rack lunges
Double KB front rack hold (standing)


* Half start with cardio, half with strength.

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Thursday, 14.03.2019

CrossFit / CrossFit Express

Strength
Power Snatch
EMOM for 8 Minutes
2 Reps

Scaled: ramp up
Rx: @75%+
-----
Conditioning
10 Rounds With a Partner* (TC: 20')
30 Air Squats
20 Push Ups
10 Toes to Bar
*Alternate full rounds. 5 rounds each*

Scaled: knee - knee raises AHAP

Bootcamp

Kipping technique

Kipping Pull-up, Butterfly, TTB, MU

Each athlete perform 5 Skin the cat.
-----
In teams of 2
(TC 14') Complete
*one work at a time

40 DB Snatches
40 Box step ups (Adv: Weighted with DB)
40 Renegade row (20 per arm)
40 DB Snatches
40 Box step ups
40 Renegade row
40 DB Snatches

*remaining time both wall-sit, each holding one DB.

----
Weightlifting -> check Tuesday's WOD

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Wednesday, 13.03.2019

CrossFit / CrossFit Express

Strength
Front Squat 4x3
Rest as needed

Scaled: ramp up
Rx: @87.5%
-----
Conditioning
4 Rounds (TC: 14')
15 Power Snatch
12/15 Calorie Row

Scaled: 15/20kg
Rx: 20/35kg

Extra
Every 3 Minutes for 9 Minutes
1 Max Set of Ring Muscle Ups

Bootcamp

Kipping technique

Kipping Pull-up, Butterfly, TTB, MU

Each athlete perform 5 Skin the cat.
-----
In teams of 2
(TC 14') Complete
*one work at a time

40 DB Snatches
40 Box step ups (Adv: Weighted with DB)
40 Renegade row (20 per arm)
40 DB Snatches
40 Box step ups
40 Renegade row
40 DB Snatches

*remaining time both wall-sit, each holding one DB.
-----
Gymnastics/Block 2/W4

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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Tuesday, 12.03.2019

CrossFit / CrossFit Express

Strength
Clean Grip "Library" Deadlifts
10-8-6-4-2
ramp up
-----
Conditioning
AMRAP 15 Minutes
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs
10 Deadlifts
5 Burpee Box Jump Overs

Scaled: banded - 51cm - 35/52kg
Rx: 51/61cm - 52/84kg

Extra
3 Rounds
8m Handstand Walk Directly into 10 HSPU
Rest :90

Bootcamp

Accessory strength

3x7 Bent over row (Share a barbell)
3x5 1 leg KB DL (5L / 5R)
3x12 Pull aparts (superband)

*rotate quick
-----
In teams of 2
Complete in 15min

1k row / partner im plank (800m girls team,900m mixed)
50 push-ups on the rower
50 MB partner thruster throws (rower length between athletes
50 Partner MB russian twists (between athletes,mb doesn't need to touch the ground)
25 Syncro burpees

Weightlifting

Clean + Jerk Week 1
-> focus on consistency, efficiency @ moderate weights

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Monday, 11.03.2019

CrossFit / CrossFit Express

Strength
Squat Clean and Jerk 6x2
Drop and Reset
Rest as Needed

Scaled: ramp up
Rx: @80-85%
-----
Conditioning
3 Rounds (TC: 12')
15 Lateral Burpees Over The Bar
10 Clean and Jerk

Scaled: 30/43kg
Rx: 43/62kg

Extra
Every 3 Minutes for 12 Minutes
Row 500/400m

Bootcamp

6' AMRAP
Box jump overs / Mountainclimbers

90" Rest

6x 45"/15"
Empty barbell push press
Flutter kicks
Front squats

90" Rest

6' AMRAP
Mountainclimbers / Box jump overs

90" Rest

6x 45"/15"
Empty barbell push press
Flutter kicks
Front squats


* Half start with cardio, half with strength.

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Friday, 08.03.2019

👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
"Library" Deadlifts
14-12-10-8-6
ramp up
-----
Conditioning
19.3
OR
AMRAP 8 Minutes
8 Power Cleans
8 Front Squats
8 Push Jerk

Scaled: 30/43kg
Rx: 43/62kg

Extra
Strict Pull Ups
8x7

OR CrossFit Open 19.3

Bootcamp

6' AMRAP
Row / Shuttle one leg jumps (one way L, return R)

90" Rest

6x 45"/15"
DB Bench presses
Ring row
Strict TTB (Knee raises)

90" Rest

6' AMRAP
Shuttle one leg jumps (one way L, return R) / Row

90" Rest

6x 45"/15"
DB Bench presses
Ring row
Strict TTB (Knee raises)


* Half start with cardio, half with strength.

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Thursday, 07.03.2019

👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
Split Jerk 4x3
from rack
ramp up but not go over 80%
-----
Conditioning
4 Rounds (TC: 20')
Row 500m
30 Kettlebell Power Swings
10 Box Jumps

Scaled: 8/12kg - 51cm
Rx: 16/24kg - 51/61cm

Bootcamp

Learn Man Maker (with DB's)
then
5' EMOM

3 Man Makers (go heavy)
-----
In teams of 2 (TC 14')
I GO - YOU GO (Full round)
10RFT

10 Plate Russian twists
10m Plate OH walking lunges
10 Plate GTOH
10m Plate OH walking lunges (return)

*remaining time both hang on a (pull-up) bar, every drop means 5 burpees

----
Weightlifting -> check Tuesday's WOD

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Wednesday, 06.03.2019

👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
Power Clean and Jerk
EMOM for 8 Minutes
2 Reps

Scaled: ramp up
Rx: @75%+
-----
Conditioning
AMRAP 16 Minutes
8m Walking Lunge
10 Burpees
8m Walking Lunge
10 Toes to Bar

Scaled: knee raises AHAP

Extra
2 Rounds
Row 300m
20 Alternating Pistols
Rest :90

Scaled: 30 air squats

Bootcamp

Learn Man Maker (with DB's)
then
5' EMOM

3 Man Makers (go heavy)
-----
In teams of 2 (TC 14')
I GO - YOU GO (Full round)
10RFT

10 Plate Russian twists
10m Plate OH walking lunges
10 Plate GTOH
10m Plate OH walking lunges (return)

*remaining time both hang on a (pull-up) bar, every drop means 5 burpees
-----
Gymnastics/Block 2/W3

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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Bootcamp Klasse & Photoshooting diesen Sa. 9-11h in Regensdorf

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Bootcamp Klasse & Photoshooting diesen Sa. 9-11h in Regensdorf

Hast du Lust, diesen Samstag 9-11h bei unserer 1. Bootcamp Klasse in Regensdorf dabei zu sein?

Für die Bewerbung des brandneuen 10 Wochen Bootcamps in Regensdorf brauchen wir authentische Fotos und führen deshalb eine Bootcamp Klasse mit mehreren Workouts durch.

Du wirst also garantiert ins Schwitzen kommen, ein sehr abwechslungsreiches Training haben und dabei auch noch gut aussehen! Dafür sorgt unsere Fotografin Eri.

Es wartet top equipment auf dich - bekanntes und neues.

Wo: Cross Intense Training, Adlikerstrasse 236, 8105 Regensdorf
Wann: Sa. 9.3. 9:00-11:00
Mitnehmen: Normale Trainingskleider und allenfalls ein Ersatz-Shirt

Wir freuen uns auf dich!

Ps: Da wir mitten in der CrossFit Open Saison sind, finden in Zurich Nord auch an diesem Sa. 9.3. die Open Wettkämpfe statt. Ab Di. 26.3. gilt wieder der normale Klassenplan.

Quelle: https://cross-intense-training.ch/

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Tuesday, 05.03.2019

👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
Front Squat 4x3
Rest as needed

Scaled: ramp up
Rx: @ 85%
-----
Conditioning
4 Rounds (TC: 8')
9 Bar Facing Burpees
6 Thrusters
3 Bar Muscle Ups

Scaled: 20/30kg - burpee C2B
Rx: 30/43kg

Extra
3-4 Rounds per Person - Waterfall Style
depending on remaining time
8/12 Calorie AAB
Max Reps Strict or Kipping HSPU
Rest until it's your turn again.

Bootcamp

Strength Cycle week 4 of 4*
4-5 rounds of 8 reps (weight = week 3)

Seated DB/KB presses (8L/8R)
KB Row (8L/8R)
Box step-ups (fast up, 3sec down)(8L/8R) (Adv.Weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
-----
With a partner AMRAP 10'

10 WBS
10 Push ups
10 Pull ups
10 WB sit-ups
10 Jumping lunges

*One work at a time. Rotate on movements (ABABA...)

Weightlifting

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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Open Cycle Description and Expectations

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Open Cycle Description and Expectations

Dear Members,

Throughout March we continue with the Open Cycle, where the goal is to not only perform well each week on the Open workout, but also to sustain and even continue to improve our fitness. Here’s a quick overview, on how we will do the programming.

Strength and Weightlifting:

Strength and weightlifting in the Open Cycle are very standard, traditional lifts. The purpose is to move through full quality range of motion while still allowing you to move heavy weight and sustain the strength you’ve built over the last few cycles. Prioritize quality movement first. Additionally, one lifting day will be EMOMs at 80% or less. 80% is the sweet spot between speed and speed strength, so everyone lifts need to be fast and crisp. Do not exceed the prescribed percentages regardless of how you’re feeling.

Conditioning:

Basic, classic CrossFit. Most of the movements are the same movements we expect to see in the Open without too many outside-the-box movements. Reps, loading, etc., are designed to allow you to move continuously throughout conditioning and interval pieces. NOTE: The warm up we write for Friday will be a primer for the class WOD, obviously not the Open workout. We recommend modifying the Primer to match the Open workout in a similar manner. Again, the purpose of the primer is for athletes to get their first heart rate spike out of the way in a warm up and not in round 1 or 2 of the Open WOD.

Extra:

Extra work this cycle will focus on basic conditioning and fundamental gymnastics work. Scale however you see fit to allow full range of motion while maintaining quality positioning. Simple. These extra pieces are made for all 60’ classes. If the conditioning Part is rather short, then they will be included during lunch classes too. Coach of the day will decide.

Additionally, the final week this month is Post Open Cycle, Week 1. This week is meant to be a fun deload/de-stress week with partner workouts. They are meant to keep the intensity up, but keep it light and fun.

Good Luck guys and see you around.

Coach Louie

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Monday, 04.03.2019

👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
Squat Snatch 6x2
Drop and Reset
Rest as needed

Scaled: ramp up
Rx: @ 80-85%
-----
Conditioning
AMRAP 12 Minutes
12 Hang Power Snatch
12 Box Jump Overs
12 Pull Ups

Scaled: 20/30kg - 51cm - banded
Rx: 30/43kg - 51/61cm

Extra
100/125m Row "Sprints" x6
Rest :60

Bootcamp

6' AMRAP
SU / High Knee run on spot

90" Rest

6x 45"/15"
KB Swing
KB Push press (20"L / 20"R)
KB Goblet Squats

90" Rest

6' AMRAP
High Knee run on spot / SU

90" Rest

6x 45"/15"
KB Swing
KB Push press (20"L / 20"R)
KB Goblet Squats


* Half start with cardio, half with strength.

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Cross Yoga - Yoga UND auspowern - NEU im März in ZNC

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Cross Yoga - Yoga UND auspowern - NEU im März in ZNC

Geht es dir ähnlich wie mir? Du weisst, du musst deine Beweglichkeit und Rumpfkraft verbessern, du gehst aber (fast) nie zu Susan ins Power Yoga?

Die neue Cross Yoga Klasse im März ist deine Chance!

Yoga gemischt mit intensiven Kraft-Ausdauer Übungen. Du verbesserst so deine Beweglichkeit und Rumpfkraft UND treibst deinen Puls in die Höhe.

Im März in ZNC jeweils 6:15-7:00am und 7:00-7:45am.

Probiere Cross Yoga aus und stimme Ende März ab, ob du in Zukunft lieber Power Yoga oder Cross Yoga haben willst.

Ich hoffe natürlich, dass ich bei meiner Rückkehr in die Schweiz im April auch mal die Chance habe, Cross Yoga auszuprobieren 😉

Liebe Grüsse aus Querétaro, Mexico
Fabian

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Saturday, 02.03.2019

CrossFit / CrossFit Express

Strength: Dual DB Complex
Every 2' for 12' - build up weight
9 DB Deadlifts
7 DB Hang Power Cleans
5 DB Thrusters
*must be unbroken
-----
Conditioning: 15' AMRAP
75 Double Unders
50m Dumbbell Farmer's carry
25 Medball Sit-ups

Scaled: x3 SU - AHAP - 6/9kg
Rx: AHAP - 6/9kg

OR CrossFit Open Workout 19.2

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Friday, 01.03.2019

CrossFit / CrossFit Express

Strength: Back Squat
5-5-5-5-5
(5x5)
-----
Conditioning: For Time (TC: 10')
40 Burpees
30 Pull Ups
20 Handstand Push Ups
10 Burpee Chest to Bar Pull Ups

Scaled: banded - pike pushups

Extra: 250m Row x8
Rest 90sec
*near all out effort. goal is to have the same time in each and every round

OR CrossFit Open Workout 19.2

Bootcamp

6' AMRAP
Row / Half burpees (with jump)

2' Rest

6x 45"/15"
Box step-ups (Adv. weighted)
Box push-ups (Adv. without box)
Ab-mat Sit-ups

2' Rest

6' AMRAP
Half burpees (with jump) / Row

2' Rest

6x 45"/15"
Box step-ups
Box push-ups
Ab-mat Sit-ups


* Half start with cardio, half with strength.
-----

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