Archiv des Autors: cfbs

Sonntag, 5. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


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Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) Tabata’s
(8 Rounds 20’’ ON/10’’ OFF)
1. Tabata Alternating V-ups
2. Table Hold
_____________________________
B) AMRAP 9’
5 DB/KB Single Arm Deadlifts
5 DB/ KB Single Arm Hang Power Cleans
5 DB/KB Single Arm Shoulder to Overhead
5 DB/KB Single Arm Front Squats

Each Round has to be unbroken.
Each Round should be performed on one side.
Change Side each Round.


/Without Equipment 
AMRAP 9’

5 Odd-Object Deadlifts
5 Odd-Object Hang Power Cleans
5 Odd-Object Shoulder to Overhead
5 Odd-Object Goblet Squats

Each Round has to be unbroken.



Samstag, 4. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 5 Rounds for Quality  
10 Bent over Towel BHN Pull
10 Superman Shoulder Flexion 
15 Wall Shoulder External Rotation 
_____________________________________

B) AMRAP 10’
10 DB/KB Single Arm Push Press
30 Mountain Climbers

/Without Equipment 
AMRAP 10’

10 Odd-Object Push Press
30 Mountain Climbers







Freitag, 3. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

For Time :
70 Air Squats
60 Burpees
50 Reverse Lunges
40 Sit-ups
30 HRPU
20 DB/KB Single Arm Thrusters*
30 HRPU
40 Sit-ups
50 Reverse Lunges
60 Burpees
70 Air Squats

/Without Equipment
*Replace the DB/KB Single Arm Thrusters with Odd-Object Goblet Thrusters

Donnerstag, 2. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

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free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) Gymnastic Complex
4 Rounds
20’’ Arch flutter Kicks
3 Arch to Hollow Roll
20’’ Hollow flutter Kicks

1’ Rest between Sets
_____________________

B) AMRAP 12’
1 Strict HSPU
3 DB/KB Squat Cleans
2 Strict HSPU
6 DB/KB Squat Cleans
3 Strict HSPU
9 DB/KB Squat Cleans

Add 1 Strict HSPU and 3 DB/KB Squat Cleans

/Without Equipment:

AMRAP 12’
1 Strict HSPU
3 Odd-Object Goblet Squats
2 Strict HSPU
6 Odd-Object Goblet Squats
3 Strict HSPU
9 Odd-Object Goblet Squats

Add 1 Strict HSPU and 3 Odd-Object Goblet Squats







Mittwoch, 1. April 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) Core Complex

5 Rounds, each unbroken : 
30’’ Shoulder taps in Plank hold
30’’ Push-up Plank hold
Rest 1’ between Rounds
_________________________
B) For Time

Buy in : 100 DUs 

Then : 
21-15-9-15-21
DB/KB Single Arm Power Clean & Jerk
DB/KB Single Arm OH Lunges
Burpees

Buy out : 100 DUs

/Without Equipment 
For Time

Buy in : 100 Jumping Jacks

Then : 
21-15-9-15-21
Odd-Object Ground to Overhead
Odd-Object OH Lunges
Burpees

Buy out : 100 Jumping Jacks 

Dienstag, 31. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


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free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) EMOM 12’ (45sec ON/ 15sec OFF) :
1. Superman Arm Circles
2. Reverse Planche
3. Superman Shoulder Helices
_____________________________

B) AMRAP 15’ 
10 DB/KB Goblet Thrusters
8 Clapping Push-ups
20 Jumps over DB/KB

/Without Equipment :
AMRAP 15’

12 Broomstick Thrusters
8 Clapping Push-ups
20 Lateral jumps over Broomstick





Montag, 30. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) Gymnastics
3 Rounds of
40’’ Hollow Leg Raises
30’’/s Side Plank Lift

B) EMOM 20’
1. Jumping Lunges
2. DB/KB Hang Power Clean
3. Hollow Rocks
4. DB/KB DL
5. Rest
______________________________
/Without Equipment

EMOM 20’
1. Jumping Lunges
2. Odd-Object Power Clean
3. Hollow Rocks
4. Odd-Object DL
5. Rest

Sonntag, 29. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

WOD

3 Rounds of 

AMRAP 4’
8 DB/KB Hang Squat Cleans
10 Burpees over DB/KB

Rest 2’

AMRAP 4’  
10 DB/KB Snatches
8 Broomstick V-ups

Rest 2’
______________________________
/Without Equipment 

3 Rounds of 

AMRAP 4’  

8 Odd-Object Goblet Squats
10 Burpees over Odd-Object

Rest 2’

AMRAP 4’
10 Odd-Object Goblet Thrusters
8 Broomstick V-ups

Rest 2’

Samstag, 28. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) 3 Rounds for Quality : 

10/s Side Plank with Twist
10/s Glute Bridge alt. Leg Extension
10 Planche Shift
______________________________________

B) AMRAP 10’

2 KB/DB Goblet Reverse Lunges
2 KB/DB Single Arm Push Press
20 High Knees
4 KB/DB Goblet Reverse Lunges
4 KB/DB Single Arm Push Press
20 High Knees
6 KB/DB Goblet Reverse Lunges
6 KB/DB Single Arm Push Press
20 High Knees

Each Round add 2 Reverse Lunges and Push Press

/Without Equipment :
AMRAP 10’ 


2 Odd-Object Goblet Reverse Lunges
2 Odd-Object Push Press
20 High Knees
4 Odd-Object Goblet Reverse Lunges 
4 Odd-Object Push Press
20 High Knees
6 Odd-Object Goblet Reverse Lunges
6 Odd-Object Push Press
20 High Knees

Each Round add 2 Reverse Lunges and Push Press

Freitag, 27. März 2020

Your gym is currently closed, but you want to stay fit?
You want to try CrossFit?


Schedule your free introduction via video call!

Kostenloses kennenlernen auf deutsch
free introduction in english

Training (group or 1on1), online training plans, nutrition – We will help you!

A) Shoulder YTW 

(4 Rounds of 5 reps of each Movement)
__________________________________________

B) For Time : 

10-9-8-7-6-5-4-3-2-1 
KB/DB Deadlift
KB/DB Floor Press on each Side
KB/DB Ground to Overhead
Step ups


/Without Equipment

For Time : 

10-9-8-7-6-5-4-3-2-1 

Broomstick Good Mornings
Odd-Object Glute Bridge Bench Press
Odd-Object Ground to Overhead
Step ups