Kristjan, a former coach at CrossFit Sport in Iceland, is now training and coaching at CrossFit Zug. He not only coached in Iceland but also programmed for the Competition Team at CrossFit Sport. Now he is programming the Strength & Oly Lifting classes at our box. Anyone who wants to get stronger, better or just
A1: 5-5-5-5 (weighted) Strict Chin Ups A2: 20-20-20-20 Banded Face Pulls Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 5 rounds on the C2 rower of: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Focus on pushing FIRST and hard with your legs! Scale pace as needed so that first interval
A: 6-6-6-6 Banded Deadlifts Start every 2:30min. B: "Blake" 4 rounds for time of: 30m Walking Lunges with 20/15 kg plate held overhead 30 Box Jumps, 60 cm/50 cm box 20 Wallball Shots, 9/6kg 10 Handstand Push-ups
A: 5-5-5-5-5 Behind the neck Shoulder Press Between each set do: 5-10 Strick Pull-ups Start every 3min. B: For time: 15 Lateral Burpees over BB 5 Clean and Jerks @ heavy load 12 Lateral Burpees over BB 4 Clean and Jerks @ heavy load 9 Lateral Burpees over BB 3 Clean and Jerks @ heavy
A: Every 90sec for 15min do: 2 Power Snatches + 2 Overhead Squats B: 12 minute AMRAP 4 (Wo)Man Maker @ Light Weight 8 power snatches @ Light Weight 12 pistols, alternating
A1: 10 - 10 - 10 Front Squats A2: 20 Reps Bandet Hamstring Curls Alternate A1+A2. Rest approx. 60sec. Between exercises. B Every 5 min for 20 min: 15/10 cal Row or AB 3 Bar muscle ups 10 Dumbbell front rack lunge @ Light / Moderate load 10 Dumbbell thrusters @ Light / Moderate load
A: Max reps unbroken Pull ups 2 min Rest EMOM for 8 min: 40-50% of max reps B: 2 Rounds: 60 Double unders 40 Dumbbell snatches, 22,5/15 kg 20 Burpees OLY WOD: A: 4 Stets: 2 Clean Pull-Under 2 Power Cleans B: Every 90sec. For 10sets do: 2 High Hang Squat Cleans (try to increase
A: 3 Rounds: 8/8 Split stance romanian deadlift @ 4011 1 min Rest 8/8 One Leged Box Jumps 1 min Rest 20m/20m Buttom up kettlebell carry 1 min Rest B: 21-15-9 Deadlifts @ moderate load Box Jumps
A1: Shoulder Press 5-5-5-5-5 A2: 3/3 Turkish get ups Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 5 Rounds for time: 10 Power Cleans @ light load 5 HSPU 10 GHD Situps
In Teams of 2 For 35 Min. 800 Meter Run (both) 2.000 Meter Row (alternate every 500 Meter) then 10 Rounds (switch every Round): 3 Ground to Overhead @ moderate load 6 Burpee over Bar 9 Alternating Overhead Lunges @ heavy Plate then 600 Meter Farmer Carry@ 24 / 16KG 40 Back Squats @ No