About Stefan Müller

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So far Stefan Müller has created 44 blog entries.

Samstag, 15. Juni 2019

Hero workout "Badger" 3 rounds for time (= 45min timecap) 30 Squat Cleans @ 40/30kg (= Rx, Health = 30/20kg) 30 Pull-ups (= Rx, Health = 15-20 pullups) 800m run (or 800m row)

15. Juni 2019|

Lift Off – Event

📆 Friday 28th of June ⏱ Start 19:00h Join the weightlifting challenge by our coach Kristjan. It’s a small but fun competition. There will be two bars ready. One for woman and one for the men. It starts with an empty bar and the weight will be raised every round by 2,5kg (women) and 5kg

14. Juni 2019|

Freitag, 14. Juni 2019

A: Handstand Push-ups 5x 5 strict (or do 1-2 strict + 3-4 kipping HSPU) if you can't do them, work on your HS hold vs wall & lower yourself negatively to a headstand B: Every 3:00 for 15:00 (= 5 rounds) 30sec sprint on rower/ski erg 30sec L-sit Hold (on two parallettes/boxes/rings) If you struggle

14. Juni 2019|

Donnerstag, 13. Juni 2019

A: 4 sets of 5 reps Single leg Deadlift (on each leg!) All sets should be moderate-heavy! Rest 1:30-2:00 between each set. B: 4 sets of 6 reps Kneeling Single Arm DB Press (each arm!) All sets should be moderate-heavy! Rest 1:30-2:00 between each set C: 20min AMRAP of: 20 GHD Sit-ups (= Rx, Health= v-ups/sit-ups)

13. Juni 2019|

7 Jahre CrossFit Zug / 7 Years CrossFit Zug

7 Jahre CrossFit Zug – wenn man uns dies vor 7 Jahre gesagt hätte, hätten wir es nicht glauben können. Umso mehr sind wir stolz und happy, die vergangenen sieben Jahre mit euch zu feiern. Wir laden euch herzlich ein, am 5. Juli 2019 mit uns anzustossen. Es wird eine „Afterwork“-Party mit DJ, Grill und

12. Juni 2019|

Mittwoch, 12. Juni 2019

A: 5 sets of 5 reps Hang Power Snatch Start @ around 50% of your 1RM and try to work up in weight B: 5 sets of 3 reps Drop snatch stay light & fast! C: 5min EMOM: 5 Hang Power Snatches @ LIGHT WEIGHT 5 Strict Pull-ups 1min rest 5min EMOM: 5 Hang Power

12. Juni 2019|

Dienstag, 11. Juni 2019

A: 4 sets of 5 reps Back Rack Reverse Lunges (on each leg!) All sets should be moderate-heavy! Rest 1:30-2:00 between each set B: 4 sets of 3 reps Single Leg Box Jumps (on each leg!) Work up in height for each leg & 3 consecutive reps Rest 1:30-2:00 between each set C: 3 rounds

11. Juni 2019|

Montag, 10. Juni 2019

Teams of two - 15min AMRAP: One partner does AMRAP Wallballs while the other partner does 60m Farmer Carry with 2x heavy KBs/DBs 2min rest Teams of two - 15min AMRAP: One partner does AMRAP T2B while the other partner does 12/9cal row/ski

10. Juni 2019|

Samstag, 8. Juni 2019

A: Work in teams of two & alternate on rower (one works, one rests) 1min each @ 20, 22, 24, 26 s/m See how fast you can go, but with smooth pulls! B: Teams of two/three - 25min AMRAP: row for max meters You're only allowed to row as long as your partner keeps a

8. Juni 2019|

Freitag, 7. Juni 2019

A: 5 sets: 10 one arm KB C&Js (5/arm) go every 2:00 - focus on good quality movements B: For time: 100 Double Unders 10 KB C&Js @ moderate weight (5/side) 75 Double Unders 20 KB C&Js @ moderate weight (10/side) 50 Double Unders 30 KB C&Js @ moderate weight (15/side) (12min timecap) C: Tabata

7. Juni 2019|