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Wednesday, 22.05.2019

CrossFit / CrossFit Express

Strength
Deadlift
4x2 AHAP
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Conditioning
Unbroken Strict HSPU (18' running clock)
12-9-6-3, Rest 3:00
8-6-4-2, Rest 2:00
4-3-2-1, Rest 1:00
30/40 Calorie Row

Scaled: kipping, with abmats

Extra
3 Rounds
30 Pull Ups
Rest 3:00

Bootcamp

For Time (TC 25')
400m Run
50 KB Swings
25 Push ups
50 KB Swings
25 Sit ups
50 KB Swings
25 Burpees
400m Run

10;9;8;7;6;5;4;3;2;1
Slam Balls
WBS
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Gymnastics/Handstand Focus/W4

Work on getting your first steps on your hands
> improve balance and movement
> strict movements incorporated
> get comfortable being upside down

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Tuesday, 21.05.2019

CrossFit / CrossFit Express

Strength
Pause Power Position Snatch Warm Up
Scaled: ramp up
4x3 @ 40-60% 1RM

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes

Scaled: ramp up
Rx: 3 Reps @ 70%+
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Conditioning
12 Minute Running Clock
3:00 Max Rep KB Snatch (switch hands whenever)
3:00 Max Burpees to 6" Target
3:00 Max Rep KB Swing
3:00 Max Burpees to 6" Target

Scaled: 8/12kg
Rx: 16/24kg

Extra
8 Rounds
Handstand walking up and down a small set of stairs.

Scaled: Handstandwalk practice

Bootcamp

Row 12' - every 2min perform
10 Commandos
10 Mt. Climbers

Double TABATA (8')
Squat Jumps
Sprint in place
Skater Jumps
Sit ups

EMOM 6'
Odd: 16 Wipers (adv. with MB)
Even: 16 Knees 2 Elbow
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Weightlifting -> check Monday's WOD

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Monday, 20.05.2019

CrossFit / CrossFit Express

Strength
Back Squat

Scaled: ramp up
Rx: 5x5 @72.5%
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Conditioning
For Time (TC: 15')
10-8-6-4-2-4-6-8-10
HSPU
Overhead Squats

Scaled: pike push ups or use abmats - 20/35kg
Rx: 35/52kg

Extra
Every 3' for 12'
Complete a Max Set of Muscle Ups
Score is total reps

Bootcamp

4-5 rounds
6 Strict Pull ups (Banded; adv. weighted)
6 Dips on the Box (adv. weighted)
6 Box Hanstand push ups (adv. strict HSPU)
-----
EMOM 6'
6 V-Ups
6 Airsquats
6 Push ups

AMRAP 6'
Run 200m
6 Burpees

-----

Weightlifting

Snatch Week 2
-> focus on consistency, efficiency @ heavier weights

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Saturday, 18.05.2019

CrossFit / CrossFit Express

Strength
5x5 Negative HSPU

kick up, 6 sec to descend, drop down and repeat
use deficit if needed. Rx can kick up for the next rep
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Conditioning
3RFT (TC: 15')
60 Double Unders
45 Air Squats
15/21 Cal Row
10 Push Jerks

Scaled: x3 SU - 35/52kg
Rx: 48/70kg

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Friday, 17.05.2019

CrossFit / CrossFit Express

Strength
Back Squat 4x4

Scaled: ramp up
Rx: @80%
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Conditioning
4 Rounds (TC: 12')
8 Squat Snatch
Run 200m
1 Legless Rope Climb
Run 200m

Scaled: 20/35kg
Rx: 35/52kg

Extra
:15 x 6 on a machine
Rest 2-3 Minutes
Score is total calories

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(5 min per Field)

Field 1:
Row
Shoulder taps (in push up pos.)
Burpee

Field 2:
Battle rope
Air Squat
Burpee

Field 3:
KB Swings
Plank steps
Burpee

Field 4:
Plate GTOH
Russian Twist (with plate)
Burpee

Field 5:
Battle rope
Lunge steps
Burpee

Field 6:
Jumpe rope (SU) (Adv.DU)
V-ups
Burpee
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* Each team is counting, how many Burpees they complete in 5 min.
Total score is the total amount of Burpees in all Fields.

** Team A starts in field 1 -> after 5min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 5min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class.

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Thursday, 16.05.2019

CrossFit / CrossFit Express

Strength
Strict Press 2x10
then,
1 Rep every :90 for 12 Minutes AHAP
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Conditioning
3 Rounds (TC: 10')
12 Deadlift
8m HS Walk
15/18 Calorie Row

Scaled: 52/70kg - weighted bear crawl
Rx: 70/102kg

Extra
For Distance 15:00 Run (7:30 out and back)

Bootcamp

In Teams of 2
(TC 25')

Buy-in 500 DU/1000 SU (Athletes can work at the same time)

I go - You go (full round)
10 Rounds (per team)

10 WBS
5 Push ups
10 Sit-ups
5 Burpees

Buy-out 500 DU/1000 SU

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

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Wednesday, 15.05.2019

CrossFit / CrossFit Express

Strength
Pause Power Position Clean Warm Up
*pause for 2sec at the power position (high hang)

Scaled: ramp up
Rx: 4x3 @ 40-60% 1RM

Then:
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps
*jerk the last rep

Scaled: ramp up
Rx: @70%+
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Conditioning
AMRAP 12 Minutes
Run 200m
24 Air Squats
12 Toes to Bar

Scaled: knee raises

Extra
For Time
3 Rounds
30 Push Ups
Rest 3:00 between sets

Bootcamp

In Teams of 2
(TC 25')

Buy-in 500 DU/1000 SU (Athletes can work at the same time)

I go - You go (full round)
10 Rounds (per team)

10 WBS
5 Push ups
10 Sit-ups
5 Burpees

Buy-out 500 DU/1000 SU

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Gymnastics/Handstand Focus/W3

Work on getting your first steps on your hands
> improve balance and movement
> strict movements incorporated
> get comfortable being upside down

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Tuesday, 14.05.2019

CrossFit / CrossFit Express

Strength
Back Squat
5x5

Scaled: ramp up
Rx: @70%
Then,
Find a 5RM Press Grip Bench Press
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Conditioning
For Time (TC: 8')
50 DB Box Step Ups with 1 DB
200 Double Unders

Scaled: 51cm - 7/10kg - x3 SU
Rx: 51/61cm - 15/22,5kg

Extra
For Time
8-7-6-5-4-3-2-1
Unbroken Bar Muscle Ups

Scaled: work on your strict pull up

Bootcamp

For time (TC 18')

20 Plate GTOH
40 Plate steps (both legs at the same time)
400m run
20 Push ups (Adv. weighted - Plate on your back)
40 Plate steps
400m run
20 Plate sit-ups
40 Plate steps
400m run
20 Plate OH lunges
40 Plate steps
400m run

-----
Interval 40" / 20"
3 Rounds

Flutter kicks
Reverse plank steps
Metronome (Scheibenwischer)

Weightlifting

Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

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Monday, 13.05.2019

CrossFit / CrossFit Express

Strength
Deadlift 3x3 AHAP
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Conditioning
7 Rounds (TC: 18')
7 Power Cleans
9 Chest to Bar Pull Ups
7/11 Calories on AAB or Rower

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

Extra
2 x 6:00 on Ski Erg or Rower
Rest 4:00 Minutes
Score is total distance in meters

Bootcamp

Strength:
Back Squat - Learn Technique, then

Back Squat 4 x 5
Wall Walks 4 x 2
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For time (TC 12')

600m run
2' Plank
600m row
1' Wall - sit
60 Burpees

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Saturday, 11.05.2019

CrossFit / CrossFit Express

Strength
15' to find a heavy paused Front Squat
*2sec pause at the bottom position
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Conditioning
3 x 4' AMRAP, rest 4' between rounds
15/21 cal row
15 power cleans (changing weights)
9 burpee box jump overs

Scaled: 51cm
R1: 35/52kg
R2: 30/45kg
R3: 20/35kg

Rx: 51/61cm
R1: 48/70kg
R2: 43/62kg
R3: 35/52kg

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1 Comment

Friday, 10.05.2019

CrossFit / CrossFit Express

Strength
Find 3RM Strict Press
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Conditioning
For Time
50 DB Thrusters
30/50 Calories on AB/row/ski/bike

Scaled: 7/10kg
Rx: 15/22,5kg

Extra
AMRAP :90 x 3
Rest 2:00
Max Rep Sandbag Hug Squats

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(5 min per Field)

Field 1:
Row
Sumo KB DL (1 heavy KB)
KB Swing

Field 2:
Jumpe rope (SU) (Adv.DU)
Wall Ball
KB Swing

Field 3:
Push up
Jump Squats
KB Swing

Field 4:
Burpees
Russian Twist (no weight)
KB Swing

Field 5:
Assult Bike
Wall Walk
KB Swing

Field 6:
Shuffle Sprints
DB Push press
KB Swings

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* Each team is counting, how many KB Swings they complete in 5 min.
Total score is the total amount of KB Swings in all Fields.

** Team A starts in field 1 -> after 5min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 5min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class.

1 Comment

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Thursday, 09.05.2019

CrossFit / CrossFit Express

Strength
Find 2RM Hang Clean
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Conditioning
For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on
Max Calories on Rower
Score is total Calories

Extra
For Time
5 Strict Pull Ups
15 Pull Ups
20 Chest to Bar
15 Pull Ups
5 Strict Pull Ups

Bootcamp

3RFT (TC 25')

600/700m Row
10x 10m 1 leg shuttle run (Switch legs every 10m)
30 WBS
20 MB Russian twists
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Weightlifting -> check Tuesday's WOD

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Wednesday, 08.05.2019

CrossFit / CrossFit Express

Strength
Find 5RM Deadlift
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Conditioning
For Time (TC 10')
4 Rounds
2 Rope Climbs
15 Power Snatch

Scaled: 8 banded strict pull ups - 15/20kg
Rx: 20/35kg

Extra
5 Rounds
:20 on AB/row/ski/bike
Rest 2:00
Score is Total Calories

Bootcamp

3RFT (TC 25')

600/700m Row
10x 10m 1 leg shuttle run (Switch legs every 10m)
30 WBS
20 MB Russian twists
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Gymnastics/Handstand Focus/W2

Work on getting your first steps on your hands
> improve balance and movement
> strict movements incorporated
> get comfortable being upside down

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Tuesday, 07.05.2019

CrossFit / CrossFit Express

Strength
Find 2RM Hang Snatch
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Conditioning
For Time (TC: 11')
8 Rounds
Run 100m
8 Overhead Squats (first rep is a snatch)

Scaled: 20/35kg
Rx: 35/52kg

Extra
AMRAP 5 Minutes
Max Ring or Bar Muscle Ups

Scaled: burpee C2B

Bootcamp

Alternating EMOM 16'

Max KB Swings (Adv.Power Swings)
7 Burpees
Max KB Front rack lunges
7 Burpees

Double Tabata (8min)

Bicycle crunches
Plank
Sit-ups
Glute bridge hold
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Weightlifting
Clean + Jerk Week 3
-> focus on concentration and power
-> PR attempt

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Welcome to Cycle 1

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Welcome to Cycle 1

Dear Members,

Cycle 1 will consist of a test week, 5 training weeks, and then a re-test week where you will be able to see your progress. This cycle is all about coaching you through the bare bones fundamentals of strength and conditioning. Squatting, pulling, and pressing will make up the bulk of your strength work, while olympic lifting will be primarily positional work. Many of the Extras and Conditioning pieces will be very basic sprints or long pieces designed to build a base of fitness that can be built upon in upcoming cycles. For you „competitors“, this is the cycle to take a step back and refine movement patterns to perfection. As coaches, we won’t be afraid to make you take weight off the bar or work on positional stuff. For the „weekend warrior“,  we will help you establish great habits and movement patterns and your fitness will follow in tow.

Strength and Weightlifting: Like we mentioned above, athletes will squat, pull, press, and perform positional olympic weightlifting work. One thing that’s unique about cycle 1 is that athletes will squat twice a week. Monitoring volume and how you are feeling will be important. Although the squat program is wickedly effective, it can take its toll if recovery isn’t adhered to. For the weightlifting, if you’re unfamiliar with the nomenclature and positions we talk about, head over to our YouTube channel HERE and search for ‘hang snatch’ or ‘hang clean’. Again, this is the time of year to make you move perfectly and help you set your egos to the side.

Conditioning: Cycle 1 conditioning is about sustaining our sport-specific conditioning. Translation: classic CrossFit. We encourage you to pick micro-goals within each workout and attack them rather than seeking the best overall score or time.

Extra: Most of the extra work this cycle is time-based conditioning or fundamental gymnastics. With the gymnastics, be prepared to scale high level movements or have teaching progressions so that athletes who cannot perform the piece as written can still progress toward the movement.

Whether you knew it or not, our goal has always been to create a great community with our members. We believe in building a community of like-minded people - a community that puts their nose to the grind-stone every day, that doesn't shy away from the things that scare the shit out of them, and that doesn't care what the status quo says. We believe that in coaching and training, much like life, you get exactly what you give; no more, no less.

Coach Louie

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Monday, 06.05.2019

NEU ab Mai im ZNC: Power Yoga Montags 19-20h

CrossFit / CrossFit Express

Strength
Find 1RM Back Squat
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Conditioning
For Time (TC: 15')
Row 1250/1500m
40 Alternating Pistols
20 Hang Cleans

Scaled: assisted pistols or x2 airsquats - 35/52kg
Rx: 52/84kg

Extra
For Time
15-10-5
Strict HSPU (pike ups or use mats)
Toes to Bar (knee raises AHAP)

Bootcamp

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

Barbell Deadlift (lower body)
Barbell Floor Press (push)
Barbell Bent over Rows (pull)

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)
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Teams of 2 (TC 12')

1500 SU

*Switch with partner after every 200m run to work towards the 1,5K SU.

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Saturday, 04.05.2019

CrossFit / CrossFit Express

Strength
Push Press
2-2-2-2-2

*5 "heavy" sets, NOT a 2RM
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Bodybuilding
Bench Press 4x12 + 1 Set for Max Reps
Banded Lat Pull Downs 3x15
Romanian Deadlift 3x15

Extra
3 Rounds
20/12 Machine cal (hard)
1 Legless Rope Climb

*use legs if you can't do legless

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Friday, 03.05.2019

CrossFit / CrossFit Express

Strength
Touch and Go Power Snatch
5x5
(Heavier than last time)
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Conditioning
4 Rounds (TC: 10')
10 DB Squat Cleans (floor)
10 Chest to Bar Pull Ups

Scaled: 7/10kg - banded
Rx: 15/22,5kg

Extra
4 Rounds
HS Walk
"3 Cone Drill"
Rest as needed

*10 shoulder taps per side on HS (wall) if you can't do HSW yet.

Bootcamp

6' AMRAP
DU or SU / Run with MB

90" Rest

6x 45"/15"
Push up followed by 2 Shoulder taps
KB Front squats
Bicycle crunches

90" Rest

6' AMRAP
Run with MB / DU or SU

90" Rest

6x 45"/15"
Push up followed by 2 Shoulder taps
KB Front squats
Bicycle crunches

* Half start with cardio, half with strength.
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Thursday, 02.05.2019

CrossFit / CrossFit Express

Strength
Back Squat
3x7

Scaled: ramp up
Rx: @70%
-----
Conditioning
For Time (TC: 12')
Run 400m
30 Thrusters
Run 400m
20 Thrusters
Run 400m
10 Thrusters

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

Extra
For Time
10 Muscle Ups
Row 500m
10 Muscle Ups

*burpee C2B if you don't have MU's yet

Bootcamp

Rope Climb

Learn technique
then
EMOM 6'
1 Rope climb

Scaled: 2x Lying to standing pos.uses the rope.

*Up to 3 people can share 1 rope.
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Partner WOD (TC 12')
Complete

40x 10m Partner shuttle runs (I go-You go, clap the hands)
40 Burpees over Partner
40 Partner WBS
40 Partner claps in push-up pos.
40 Sync.Air squats
40 Knie raises
40 Cal row

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

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