WOD @crossfitbulach - 23. April 2018

Wu: 400m Run

 

8min AMRAP

10 KB Swings (light)

10 Sumo Deadlift Highpulls (KB light)

10 Burpees high Jumps

 

A: Back Squat

5 x 5

 

BTW Sets :

Max. Weighted Push Ups

 

B: ‚Helen‘

3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

Accessory: 100 Biceps Curls

0 Kommentare

WOD @crossfitbulach - 22. April 2018

 

WU: Run 400 m

 

A: For Time

100 SU's

90 Sit Ups

80 Walking Lunges

70 Dips

60 K2E

50 Jumping Squats

40 Push Ups

30 Box Jumps

20 Candlesticks

1 Mile Run (1600 m)

 

0 Kommentare

WOD @crossfitbulach - 21. April 2018

 

WU: 50 JJ, 30 m Bear Crawl, 30 m Lizard Walk

 

A: Bench Press

1) 5 RM of today

2) 5 x 3 with 80% of 1

 

B: For Time

25 Strict Pull Ups

50 Box Step Ups with 24/20

50 KB Swings 24/20

50 Sit Ups

50 Burpees

50 Russian Twists 24/20

25 Strict Pull Ups

 

Accessory: 100 Sit Ups

 

 

0 Kommentare

WOD @crossfitbulach - 20. April 2018

 

WU: 800 m run, then partner up and do 20 Junkyard Dogs each

 

"Zeus"

 

Three rounds for time of:

 

30 Wall ball shots, 20/14

Sumo deadlift high-pull, 30 reps 35/25

30 Box jump, 20" box

Push press, 30 reps 35/25

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

 

Accessory: 3 x 8-10 bottom up KB presses

 

0 Kommentare

WOD @crossfitbulach - 19. April 2018

 

WU: 400 m Run or Row & Wrist WU

 

CLWU: 2 x 

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Clean

5 Push Jerk

5 Split Jerk

 

A: Clean + HPClean + Jerk

5 x 3 + 2 + 1

 

B1: 10 minute AMRAP

7 Power clean 70/45 

7 Toes to bar

7 Burpees over the bar

 

REST 2 minutes

 

B2: 10 minute AMRAP

5 Push Jerk 70/45 

15 KB Swings 32/24

40 Double unders

 

Accessory: 3 x max HS hold

 

0 Kommentare

WOD @crossfitbulach - 18. April 2018

WU:

500m Row & 20 Superman

With empty Bar

10 FR Lunges

10 Good Mornings

10 Back Squats

 

A: Deadlift

Find todays 3 RM

 

B: For time (down and back) TimeCap: 30min

5 Power clean @ 70/50

25 Handstand push up

5 Cluster (squat clean + thruster) @ 70/50

25 Toes to bar

5 Push Jerk @ 70/50

25 Dips 

5 Overhead squat @ 70/50

25 Chest to bar pullups

5m Front rack Walking lunges @ 70/50

5 High Jumps

 

Accessory: V-Ups Tabata

0 Kommentare

WOD @crossfitbulach - 17. April 2018

Wu: 30 dislocates

 

SNWU: 2 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

A: Snatch Complex

(High Hang + Hang + Full Snatch)6 x 1+1+1

 

B: 10min EMOM (@ 65% of A)

2 Snatch balance

2 OH Squats

 

C: 8min AMRAP

8 Burpees, 8 Pull ups,  8 Sit ups

 

Accessory: 100 biceps curls 20/15

0 Kommentare

WOD @crossfitbulach - 16. April 2018

 

WU: Run 400 m

 

FSWU:

10 FS, slowly down, fast up

10 FS, 3 sec in bottom position

10 FS, 1&1/2

 

A: Front Squat 

5 x 5

 

B: 4’ EMOM

Paused Front Squat x 2 reps @ 2-4-X-1

 

then....

 

8’ EMOM

Front Squat x 3 reps

 

then....

 

B: 4’ EMOM

Paused Front Squat x 2 reps @ 2-4-X-1

 

C: 10’ AMRAP

5 Pull Ups

5 Burpees

5 Push Ups

 

Accessory: 3 x 8-10 Barbell Bent Over Rows

0 Kommentare

WOD @crossfitbulach - 15. April 2018

WU: 400 M Run, Row 

 

A: 8 min Burpee Box Jump Overs w. Partner

1-1, 2-2, 3-3 etc. 

 

B: 2 Rounds

10 HSPU (BOX HSPU)

20 Burpees

30 K2E

40 Push Ups

50 Squats

10 inverted Burpees

20 Pull ups

30 Box Jumps

40 Sit Ups

50 Squat Jumps

 

0 Kommentare

WOD @crossfitbulach - 14. April 2018

WU: Walk The Lines:

5 Lines Sprints

1 Line Bear Crawl

1 Line Crab Walk

1 Line Burpee Broad Jump

5 Lines Sprints

 

A: 10-9- 8-7- 6-5- 4-3- 2-1

Clean (3/4 of Bodyweight)

Bench Press (Bodyweight)

Deadlift (1 ½ Bodyweight)

 

(start in Heats – Make Teams

with same Weight)

 

B: Mobility and stretch out

0 Kommentare

WOD @crossfitbulach - 13. April 2018

WU: 100 JJ, 45m Bear Crawl, 20 Burpees

 

A: 5min AMRAP

5 Squats

5 Push ups

5 Pull ups

 

B: Daniel

50 Pull ups

400 m run

21 Thrusters 45/30

800 m run

21 Thrusters 45/30

400 m run

50 Pull ups

 

Accessory: 100 Sit ups

0 Kommentare

WOD @crossfitbulach - 12. April 2018

WU: run 400m, 30 JJ, 20 dislocates

 

A: 5’ EMOM @ 4 reps Snatch @ 60%

1 Min Rest

5’ EMOM @ 3 reps Snatch @ 70%

1 Min Rest

5’ EMOM @ 2 reps Snatch @ 80%

 

B: Snatch Pull

3 @ 95%

3 @ 110%

3 @ 100%

 

C: AMRAP 12’

5 Pull Ups

10 Push Ups

15 Air Squats

 

Accessory: 3 x 8-10 KB bottom up shoulder press

0 Kommentare

WOD @crossfitbulach - 11. April 2018

WU:

500m Row

30 Mountain Climbers

400m Row

20 Mountain Climbers

300m Row

10 Mountain Climbers

200m Row

5 Mountain Climbers

100m Row

 

A: Sumo Deadlift 

1. 5 RM

2. 5 x 3 w. 80% of 1

 

B: 3 Rounds

400 meters Run

40 Thrusters 20/15

40 Push Ups

 

Accessory: 100 Heavy Russian KB swings

0 Kommentare

WOD @crossfitbulach - 10. April 2018

WU: 500 Single Jump Rope

3 Rounds

4 x 15sec Calf Strech

10 Downward Dog

10 Jumping Lunges

 

MOB: Shoulder Cuff

Lacross Ball

 

A: Clean

5 – 4 – 3 – 2 – 1 (increase weight steadily)

 

B: 3 min Hand Stand Hold (5 min time cap)

 

C: 5 Rounds:

7 CJ (60/40)


5 C2B Pullups
 (pull ups)

7 Box Jumps (24/20)

 

Accessory: 3 x 8-10 shoulder press (seated) DB or BB

0 Kommentare

WOD @crossfitbulach - 09. April 2018

WU: Med Ball Warm Up

3x4

Squats

Push Up

Burpees

Ball Slam

Clean

 

A: Bottom Up Back Squat

4-4-4-4-4

 

B:  12 Min EMOM

1: 7-10 Strict Ring Dips


2: 12-15 Heavy Russian KB

Swings


3: Hollow Body Rock 20-40s

 

Accessory: 3 x max HS hold

0 Kommentare

WOD @crossfitbulach - 08. April 2018

 

 

WU: Row 500m 

 

Painstorm XXIV

 

Run 100m

50 burpees

Run 200m

100 push ups

Run 300m

150 walking lunges

Run 400m

200 squats

Run 300m

150 walking lunges

Run 200m

100 push ups

Run 100m

50 burpees

 

 

0 Kommentare

WOD @crossfitbulach - 07. April 2018

Wu: Tabata Row

 

HPCleanWU: 

2 rounds

5 Clean pulls

5 Muscle clean

5 Power Clean

 

A: HP Clean 3RM

 

BTW Sets : Max. L-Sit Hold

 

B: 5 rounds

30 sit ups

30 m heavy farmers carry

15 deadlifts 70/40

1 Rope climb (5 rope pull ups)

 

Accessory: Plank Tabata

0 Kommentare

WOD @crossfitbulach - 06. April 2018

Wu: 15m Bear Crawl

20 Push Ups

15m Crab Walk

20 Jump Squats

15m Burpee broad jumps

30 Mountain Climbers

400m Run/Row

 

A: Push Jerk + Split Jerk Start with Empty bar and slowly work up to 2RM each

(Work on both Jerks)

 

B: 10min EMOM

Push Press + Push Jerk + Split Jerk

3+2+1

 

C: Karen 

150 wall ball shots

0 Kommentare

WOD @crossfitbulach - 05. April 2018

Wu: 30 dislocates, 30 m Inch Worm, 30 m Lunges

 

A: Romanian Deadlift 7RM

then 5 x 7 w. 80%

 

7 SDLKBHP between sets


B: 21-15-9

DB Power Snatch 

TTB


C: 10min EMOM

1. 12 Burpees

2. 12 KB Swings

3. 12 Wall Balls

4. 12 KB Thrusters

5. 12 Sit Ups

 

Accessory: 100 biceps curls 20/15

0 Kommentare

WOD @crossfitbulach - 04. April 2018

Wu: 500m row

50 Jumping Jacks

25 Lunges

15 Mountain Climbers

50 DU / 100 SU

 

A : Clusters 1 RM

 

B :12min EMOM

5 Clusters (@ 50% of A)

5 Pull ups

 

C : 10min AMRAP

3 Thrusters (60/40)

6 Push Ups

9 Frontsquats (60/40)

 

Accessory: 3 x max hang (bar, rope, rings)

0 Kommentare

WOD @crossfitbulach - 03. April 2018

WU: 400m Run

2 Rounds:

10 Good Mornings (stick)

10 OHS (stick)

10 Dislocates (stick)

 

MOB:

Shoulder opener with med ball 1 min

Lacrossbal (Shoulder and Lat)

 

A: Snatch Balance

3 -3 -3 -3 -3

 

B: Snatch

Find your 1 RM of Today

 

C: „Snatch Me if You Can“

12’ EMOM

1 Snatch every 30sec (60% of 1 RM)

 

Accessory: 50 Biceps Curls, 50 Skull Crusher (20/15)

 

0 Kommentare

WOD @crossfitbulach - 02. April 2018

WU: Buy-In: 500m Row

2 rounds with empty Bar

10 FS, slowly down, fast up

10 FS, 3 sec in bottom position

 

A: Front Squat 

3 RM of today

5 x 3 w. 80% of 3RM 

 

B: 3 Rounds for Time

30 Box Jumps (step ups)

20 Burpees

10 Wall Balls

 

C: 400 m Heavy KB farmers carry w. Partner

0 Kommentare

WOD @crossfitbulach - 31. März 2018

WU: 2 rounds

30 m bear crawl

20 dislocates

10 shoulder push ups

 

A: Floor Press w. DB 

Heavy 5 x 5 

max push ups between sets

 

B: For time:

50 Wall balls 9/6kg 

5 Muscle Ups (Jumping MU)

40 Deadlifts 40/30kg 

4 Muscle Ups

30 Overhead Squats 40/30kg

3 Muscle Ups

20 Toes To Bar

2 Muscle Ups

10 Clean and Jerks 40/30kg 

1 Muscle Ups

 

Accessory: Plank Tabata 16 rounds

 

0 Kommentare

WOD @crossfitbulach - 30. März 2018

WU: 2 rounds

30 m bear crawl

20 dislocates

10 shoulder push ups

 

A: 8 min AMRAP

8 Pull ups

8 Wall balls

8 Burpees

 

B: Arnie

With a single 32/24 kettlebell (scale weight as needed):

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

 

Accessory: 3 X 8-10 weighted strict pull ups

0 Kommentare

WOD @crossfitbulach - 29. März 2018

WARM UP 1:

36 burpee partner chest passes

Partner holds med ball, partner 2 performs burpee, partner 1 passes the ball over and does the burpee. Pass the ball after every burpee. 

 

WARM UP 2:

3 rounds with empty bar of:

5 Bend Over Rows

5 Hang Power Clean

5 Front Squats

5 Push Presses

5 Back Squats

 

A: Antonios Birthday WOD (grab some sweets and enjoy!)

AMRAP 36 minutes

5 Bend over rows 40/30

5 Hang Power Cleans 40/30

5 Front Squats 40/30

5 Push Presses 40/30

5 Back Squats 40/30

 

5 movements to complete 1 Set of the complex. Unbroken! (without letting go of the bar or resting it on the ground - breaks only between the sets) Complete 2 unbroken rounds, and do 36 cal row. Start round 2...

Score is max reps and cal performed in 36 minutes.

 

B: Sally Push Ups, Sally Curls

 

0 Kommentare

WOD @crossfitbulach - 28. März 2018

WU: 400 m Row, Partner in plank, 1 burpee if you make a break during plank

 

Clean WU: 

5 clean pulls

5 muscle clean

5 power clean

5 clean

 

A: Clean Pull + Clean + Jerk

5 x 3 + 2 + 1

 

B: 5 rounds for time of:

12 Deadlifts 70/47.5kg 

9 Hang power cleans 70/47.5kg 

6 Push jerks 70/47.5kg 

 

Accessory: 3 x 8-10 Bent over BB row

0 Kommentare

WOD @crossfitbulach - 27. März 2018

WU: Buy-In 100 Jumping Jacks

AMRAP 5min

5 MedBall Cleans

5 OH Lunges (with MedBall)

5 Sit Ups (with MedBall)

 

A: Thrusters

5 – 5 – 5 – 5 – 5

 

B1: BRING YOUR TOWEL!!! BRING DEIN HANDTUCH!!!

For time

75 KB Swings 32/24kg 

Perform 50 UB Double unders each time you put the KB down

 

REST 3 minutes

B2: 15’ AMRAP

5 Towel Pull Ups

400m Run

8 Overhead Squat 60/40kg 

 

Accessory: 100 Sit ups

 

0 Kommentare

WOD @crossfitbulach - 26. März 2018

WU: ‚Bring Sally Up’

Back Squat, Front Squat, OH Squat

(With Broom Stick)

 

MOB:

Foam Roller Legs

Leg mobility exercises

 

A: Back Squat

10 – 10 – 10 – 10

 

B: For time

100 Double Unders

20 DB Power Snatch

100 Double Unders

20 DB Thrusters

 

REST 2mins

 

B2: For time

100 Double Unders

20 DB Power Cleans

100 Double Unders

20 DB Thrusters

 

Accessory: 3 x 8-10 DB shoulder press (seated)

 

0 Kommentare

WOD @crossfitbulach - 24. März 2018

 

WU: 2 rounds 15 M Bear Crawl, 15 M Lizard Walk, 15 Push Ups

 

A: Bench Press

1. Find todays 3RM

2. 5 x 3 w. 80% of 1

 

Max reps DB bench press

 

B: 10-9-8-7-6-5-4-3-2-1

 

Tire Flips (BB alternative)

TTB

Ball Slams

 

Accessory: 3 x max strict Pull Ups

 

 

0 Kommentare

WOD @crossfitbulach - 22. März 2018

 

WU: 3 x 30 M Crab Walk, 20 JJ, 10 Squats

 

A: Squat Clean

1. Find todays max

2. 5 x 3 HPC with 80% of 1

 

B: For time (down and back) TimeCap: 30min

5 Cluster 50/30

25 Handstand push up

5 Cluster 50/30

25 Toes to bar

5 Push Jerk 50/30

25 Dip

5 Overhead squat 50/30

25 Chest to bar pullup

5m Front rack Walking lunges 50/30

 

Accessory: 3 x 10 Hollow Rocks, 10 Arch Rocks

 

 

0 Kommentare

WOD @crossfitbulach - 21. März 2018

 

WU: 3 rounds of

15 m Bear Crawl

15 m Inch Worm 

15 Superman

15 Good mornings

 

A: Deadlift

1. 5 RM

2. 5 x 5 with 80% of 1

 

 

B: Three rounds for time of:

12 Clean & Jerks (60/40)

12 Burpees Over the Barbell

12 Strict TTB

 

 

Accessory: 3 x max farmers carry hold

0 Kommentare

WOD @crossfitbulach - 20. März 2018

WU: 4 x 250m Row

(Every Round faster!)

 

 

SNWU: 2 rounds

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

10 min Snatch practice incl. loading for EMOM

 

A: EMOM 12 min

Snatch 3 Reps (todays ideal weight)

 

B:

Four sets for max reps:

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Push Press (40/30)

Rest 15 seconds

45 seconds of Push-Ups

Rest 75 seconds

 

Accessory: 5 rounds of 5 Chin ups & max Biceps Curls w. 20/15

0 Kommentare

WOD @crossfitbulach - 19. März 2018

 

MOB:

Med ball SH opener 2 min 

10 Dislocates

KB ankle mobility 1 min per ankle

Broomstick at Rack Squats (10 Squats)

 

WU:

Tabata Athletes Carry Hold (plank & Squat)

 

A:

OH Squat

7 x 3

 

B: 2 rounds For time

9 Overhead squat (40/30)

21 Cal Row

 

2' rest

 

2 rounds For time

9 Thrusters (40/30)

60 Double unders

 

Accessory: 3 x 2' Plank

 

0 Kommentare

WOD @crossfitbulach - 18. März 2018

 

WU: Rowing game

 

A: Gymnastics 10-7- 5-3 reps of

(Strict Chin Ups / Handstand Push Ups (wall walks) / Toes To Bar (K2C))

 

B: „The Filthy Fifty“

50 Box Jumps

50 Jumping Pull Ups

50 Walking Lunges

50 Kettebell Swings

50 Knees To Elbow

50 Push Presses

50 Wall Balls

50 Burpees

50 DU's

 

0 Kommentare

WOD @crossfitbulach - 17. März 2018

 

WU: 100 JJ, 10 Push ups, 10 Shoulder Push ups, 10 Dislocates

 

A: Strength Circuit

5 x 5 each movement

 

DB Bench Press

DB Shoulder Press

DB Row

 

B: B: „Fight Gone Bad“

Three rounds of:

 

1 min Wall-balls

1 min Sumo deadlift high-pulls (35/25)

1 min Box Jumps

1 min Push Press (35/25)

1 min Cal row

 

1 min break

 

Accessory: 3 x max HS hold

0 Kommentare

CROSSFIT OPEN 18.4 - 16. März 2018

WORKOUT 18.4

 

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

 

Time cap: 9 minutes 

 

VARIATIONS

 

Rx’d: (Ages 16-54)

Men deadlift 225 lb. then 315 lb.

Women deadlift 155 lb. then 205 lb.

 

Scaled: (Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups,

then deadlift 135 lb. and bear crawl 

 

NOTES

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the oor for the handstand walk. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and nally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

 

EQUIPMENT

Barbell

Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division

Collars

A wall mark for the handstand push-ups

Floor marks for the handstand walk

 

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.).

 

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

 

 

0 Kommentare

WOD @crossfitbulach - 15. März 2018

 

WU: 

300 M row

 

SNWU: 2 Rounds w. 20/15

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

A: Snatch

 

1. Find your max snatch of today

2. 80% -> 3 x 3

 

B: 12 – 9 – 6

DB Snatch

Burpee Pull Ups

 

Rest 2 min

 

12 – 9 – 6

Cal Row

Burpees over the Concept 2

 

Rest 2 min

 

12 – 9 – 6

DB Thruster

HR Push Ups

 

Accessory: 3 x 8-10 Skull crusher with DB

0 Kommentare

WOD @crossfitbulach - 14. März 2018

 

WU: 2 Rnds

15 M Inch Worm

15 Superman

15 M Inch Worm

15 Air Squats

 

A: Sumo Deadlift

10 REPS WITH 20/15 then

 

 

5 x 3

 

5 KB Sumo DL high pulls between sets

 

B: For time

15 Muscle Ups (Bar or Jumping Muscle Ups)

20 Cal Row

15 HSPU

400m Run

 

Rest 2 min

 

15 C2B (or Jumping C2B)

20 Cal Row

15 T2B

400m Run

 

Accessory: 3 x 8-10 Bent over BB row

0 Kommentare

WOD @crossfitbulach - 13. März 2018

 

WU: 2 Rnds

15 M Bear Crawl

15 M Lunges

15 M Bear Crawl

15 Air Squats

 

A: Hang Clean Pull + Hang Clean

10 REPS WITH 20/15 then

 

5+1, 4+1, 3+1, 2+1, 1+1

increase weight steadily

 

B: On a 25min TimeCap preform...

100 Burpees over the Bar

then..

max distance row / max distance run

 

 

Accessory: 60 V-UPS

0 Kommentare

WOD @crossfitbulach - 12. März 2018

 

WU: 2 ROUNDS

15 M Lunges

15 Dislocates

15 Air Squats

15 Shoulder Push Ups

 

A: Front Squat + Push Press

10 REPS WITH 20/15 then

 

5+5, 5+4, 5+3, 5+2, 5+1

 

B:

EMOM 8’

3 Front Squat (from Floor)

6 Bar facing Burpees

 

C:

3 Rounds For Time:

10 Front Rack Lunges (40/35)

10 Burpees Over The Box

10 Toes To Bar

 

Accessory: 50 Biceps Curls 20/15

0 Kommentare

WOD @crossfitbulach - 11. März 2018

 

WU: Burpee Jump over, crawl under

 

A: Bench Press 

5-5-5-5-5 

 

5 Dips between sets

 

B: 5 Rounds of:

Athlete A: Max Push Ups

Athlete B: 30 DU’s (90 SU's)

 

When Athlete B completes 30 DU’s Athletes must swap places.

Score ist total Push Ups.

 

C: Death by .... 

0 Kommentare

WOD @crossfitbulach - 10. März 2018

 

 

WU: 300 m row, 20 Dislocates, 10 Shoulder Push ups

 

A: DB Push Ups&Row, Man Makers, DB Push Press

5 x 5-5-5

 

B:  10 Rounds for time

10 KB Swings

10 Goblet Squats

10 Thrusters

 

C: Back Squat Sally

 

 

 

0 Kommentare

CROSSFIT OPEN 18.3 - 09. März 2018

 

WORKOUT 18.3 (RX'D)

 

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes 

 

VARIATIONS

Rx’d: (Ages 16-54)

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

 

Scaled: (Ages 16-54)

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

 

Masters 55+:

Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches

Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

 

Scaled Masters 55+:

Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

 

NOTES

This workout begins with the barbell and dumbbell on the oor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 ... go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double- unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cuto time.

 

EQUIPMENT

• Jump rope

• Barbell

• Collars

• Plates to load to the appropriate weight for your division* • Rings

• Dumbbell of appropriate weight for your division†

• Pull-up bar

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbell are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 34 kg (75 lb.), 36 kg (80 lb.) and 52 kg (115 lb.). For the dumbbell, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

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WOD @crossfitbulach - 08. März 2018

 

WU: 50 JJ, then 2 x

5 Strict press

5 BTN strict press

5 Push press

5 BTN push press

5 Push Jerk

5 BTN Push Jerk

5 OHS

 

A: Behind Neck Jerk + OH Squat

5 x 5 + 2

 

B: „Annie“

5 Rounds For Time:

50-40- 30-20- 10

Double Unders

SitUps

 

C: 300 M heavy Farmers Carry

 

Accessory: 50 V-UPS

 

 

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WOD @crossfitbulach - 07. März 2018

 

WU: 600 M ROW & JJ with Partner & 20 Dislocates

 

A: Deadlift 

1. 3 RM

2. 80% of 1 -> 5 x 3

 

B: 4 Rounds for Time

10 DB Thrusters

20 Chest To Bar Pull Ups

30 KB Swings 24/16

40 Russian Twists 24/16

 

Accessory: 50 OH Lunges w. Med Ball

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WOD @crossfitbulach - 06. März 2018

 

WU: 3 X 10 Dislocates, 10 Shoulder Push Ups 

 

BBWU: 2 X

5 Strict press

5 Btn strict press

5 Push press

5 Btn push press

5 Push jerk

5 Btn push jerk

 

A: Strict Press + Push Press + Push Jerk

3 x 3-5-7 

 

B: AMRAP 8’

 

5 Wall Balls

5 Bar Muscle Ups (Scaled: Jumping Bar Muscle Ups)

 

2' rest

 

AMRAP 8'

5 Wall Balls

5 TTB

 

Accessory: 3 X 8-10 Bent Over Barbell Row

 

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WOD @crossfitbulach - 05. März 2018

 

WU: Wrist Warm Up & 30 M Lunges, 30 M Crab Walk

 

FSWU: 1 x w. 20/15

10 FS, slow down, fast up

10 FS, 3 sec at the bottom

10 FS, 1&1/2

 

A: Front Squat

1. 3 RM

2. 80% OF 1 -> 5 X 3

 

B: for Time:

10-9- 8-7- 6-5- 4-3- 2-1 of Thrusters (30/25)

1-2- 3-4- 5-6- 7-8- 9-10 of Burpee Box Jumps

 

Accessory: 3 x 8-10 Cuban rotations w. DB

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WOD @crossfitbulach - 04. März 2018

WU: 5 min Row/bike/ski erg/jump rope & 15 burpees

 

On a running clock preform:

 

12’ AMRAP

1 DB Snatch

1 Pull up

2 DB Snatches

2 Pull up

3 DB Snatches

3 Pull up

...

 

Then

1600m Run/Row

 

Then

3 Rounds.....

50 – 40 – 30 – 20 – 10

Box Jumps

Russian Twists

 

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WOD @crossfitbulach - 03. März 2018

 

WU: 3 x 30 JJ, 20 Push ups, 5 burpees

 

A: Floor Press

Heavy 5 x 5

 

B: For Time:

10 Shuttle Spints (Wall to Wall)

15 Sit Ups

10 Shuttle Spints (Wall to Wall)

15 KB Swings

10 Shuttle Spints (Wall to Wall)

15 Box Jumps

10 Shuttle Spints (Wall to Wall)

15 T2B

10 Shuttle Spints (Wall to Wall)

 

Accessory: 120 m heavy Farmers carry

 

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