About Stefan Müller

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So far Stefan Müller has created 130 blog entries.

Samstag, 12. Oktober 2019

A1: 3-3-3-3-3 Back Squat A2: 6-6-6-6-6 Single Arm DB Chinese Rows @20X1 (per arm) Start every 1:30min one of the exercises (alternating) B: 3 sets, start every 4min a new set: 7-5-3 reps for time of: Double DB Squats Double DB Push Jerks Double DB Thrusters DB load @medium - heavy

12. Oktober 2019|

OPEN WOD 20.1

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes More information about standards, variations etc. on: https://games.crossfit.com/workouts/open/2020?division=12&workout_type=rx

11. Oktober 2019|

Freitag, 11. Oktober 2019

Every 2min for 40min do (@80% effort): 1) 8 T2B + 6 Pull-ups + 4 Bar Muscle ups 2) 26/20cal Row 3) 3 Wide + 3 Medium + 3 Close Grip Bench Press (rest 20sec. between a set) 4) 8 Box Jump + 8 Box Jump Over + 8 Burpee Box Jump Scale for 1: [...]

11. Oktober 2019|

Donnerstag, 10. Oktober 2019

A: 3-3-3-3-3 Deadlift (no TnG, reset for every rep quickly) Start every 2:30min. Go as heavy as form allows! B: For time of: 100 Walking Lunges 80 DB Snatches @ light - medium 60 DB Single Arm Turkish Sit-ups @ light STRENGTH WOD A1: Deadlift On 10kg Plates 90% of 3RM for 2 x 3 [...]

10. Oktober 2019|

Mittwoch, 9. Oktober 2019

A: 3-3-3-3-3 (weighted) Chin-ups @2010 or 5-5-5-5-5 Partner Assisted Chin-ups Start every 2min. B: In Teams of 2, AMRAP in 20min of: 16 Partner Push-ups with Squat 24cals on Bike (any) or Ski 16m Partner Pike Handstand Walk 24cals Row GYMNASTICS WOD A: CTB: technical coaching B: 21 - 15 - 9 for time of: [...]

9. Oktober 2019|

Dienstag, 8. Oktober 2019

A: 3-3-2-2-1-1-1 Split Jerk Start every 2min. Go heavy. B: 3-3-3-3-3 Front Squat Start every 2min. Go heavy. C: AMRAP in 8min of: 8 Front Rack Lunges @ medium - light load 10 V-Ups (Scale up: GHD Sit-up) 12 Bent Over Barbell Rows @ same load OLYMPIC WEIGHTLIFTING A: Snatch + hang snatch technique B: [...]

8. Oktober 2019|

Montag, 7. Oktober 2019

A: 10min to practise KB Snatch (smooth execution!) B: Run 800m then: 30 rounds of: 2 one arm KB Swings 2 one arm KB Cleans 2 one arm KB Front Squats 2 one arm KB S2OH 2 one arm KB Swings then: Row 1000m Alternate hand every round. STRENGTH WOD A1: Back Squat 90% of [...]

7. Oktober 2019|

Samstag, 5. Oktober 2019

A: 5min to find your 1RM broad jump B: 10min to build up to a heavy tripple Power Clean + Push Jerk (TnG) C: 12-9-6-3 reps for time of: Clean and jerks @ heavy Bar muscle-ups

5. Oktober 2019|

Freitag, 4. Oktober 2019

A1: 4-4-4-4 Segmented Clean Grip Deadlift (pause 1sec @ mid shin, knee, pocket) A2: 6-6-6-6 Single Arm Arnold Press (each side) Start every 1:30min one of the exercises (alternating) B: "Air Force" For Time of: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats + EMOM: 4 Burpees Do [...]

4. Oktober 2019|

CrossFit Games Open 2020

Liebe CrossFit Zug Mitglieder Am 10. Oktober 2019 (für 5 Wochen) starten erneut die CrossFit Games Open, bei welchem Menschen rund um den Globus versuchen sich für die Games 2020 zu qualifizieren oder sich schlicht weg mit gleichaltrigen, in der Box oder im Land messen zu können. Hier sind eure Möglichkeiten um bei uns die [...]

3. Oktober 2019|