CROSSFIT GRAVEL PIT
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Am Galgenberg 1

8700 Leoben

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0650 | 80 373 90

hello@crossfitgravelpit.rocks

Die erste professionelle CrossFit Box in der Obersteiermark

#qualitycoaching

© 2020 by CrossFit Gravel Pit Leoben

WUP - 10'

Partner WUP

 

2R

 

  • 30'' Legless Row

  • Partner in Plank

  • 30'' Armless Row

  • Partner in Squat Hold

  • 30'' Allout Row

  • Partner does JJ

SKILL - 18'

Double Unders

  • Arms vs Jumps (clap to side)

  • Higher straight jumps SU

  • DU Practice

WOD - 28'

2 Heats - faster athletes go first.

AMRAP 3' 

  • Row/Bike for Meters

Directly into 5R for Time

20' TC

  • 40 Double Unders

  • 30 T2B

  • 20 Power Cleans (60/40kg)

M.O.D. - 2

Upside Down Wall Squat

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Comments / Good to Know

Correct Movement Patterns and timing are the only things needed for DU's

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SWEAT
Loads of Running and Rowing
MO | 17.02.2020

WUP - 10'

Rack Hang Relay

  • 2 Push Ups / 4 Squats

Shoulder WUP

4R

  • 30 PVC BTN

  • 20'' Top Hold

! NO BREAKS !
 

SKILL- 25'

Gym Skill Restart!

 

  • 2-4' for perfect Hollow on the Floor and always 10'' Hold

  • 2-4' For Perfect Arch an the Floor and always 10'' Hold

  • 6-8' Grip on the Bar / Static Shapes and KIP

  • Tight Kip Bean Swing and Tight Kip

  • Kipping Pull Up
     

WOD - 12'

WOD 12' TC
 

AMRAP

 

  • 18 Double DB / KB DL (25/16)

  • 2L Side Sprint

  • 18 Double KB / DB Lunges

  • 2L Side Sprint

M.O.D. - 2'

Shoulder Push Down/ Side Push

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Comments / Good to Know

Everybody needs some basic skill adjustments

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LIFT

BACK TO BASICS pt.1

DO | 20. 02. 2020

WUP - 10'

3R - With Band

 

  • 10 GMs

  • 10 Squats

  • 10 Press

  • 20'' Top Hold

Strength Prep:
Calf stretches and Fixed Pull

STRENGTH - 22'

7x4 Deadlifts

  • 4' for warm up sets

  • 18' for 7x4 reps

  • 20'' hollow hold directly after every set 

  • good form and heavy weights! 

  • go for 90% of 5RM

WOD - 12'

AMRAMP 12'

  • 8 Goblet Lunges (16/12)

  • 7 Pull Ups

  • 6 Burpees

FINISHER - 5'

WALL SIT CHALLENGE

  • do Slow Airsquats until the last challenger quits

M.O.D. - 2

Barbell roll on upper thighs

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Comments / Good to Know

The WOD sounds easy .. but beware .. it kind of hits hard

DI | 18.02.2020

WUP - 12'

2R

 

  • 30 Squats

  • 20 SC Push Ups

  • 10 Bumper G2OH

Shoulder / OH Mobility

  • PVC Side Stretch

  • Shoulder Roll over

  • PVC / BB OHS WUP

STRENGTH - 20'

 

5' for BTN PP Skill

15' for 1RM OHS from Rack

  • Perfect elbow and shoulder position

  • Tight core and legs

  • Slow and controlled descent / ascent

WOD - 18'

E3MOM 6R

  • 30'' Rack Hang

  • 15 US KBS (24/16kg)

  • 12 DB Snatches (20/15kg)

  • 8 Push Ups

M.O.D. - 2'

Shoulder Push Down/ Side Push

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Comments / Good to Know

Don't rush the EMOMS try to finish them in a breathing pace

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GYM
BACK TO BASICS - RACK pt.1
FR | 21. 02. 2020

WUP - 14'

  • 4L Walking Lunges w. Rotation

  • 3' of Sally

  • 4L Walking Lunges

WOD Prep 4' - 6'

  • Hang Clean

WOD - 40'

On a running clock!
 

For Time 8'TC

  • 75 Wall Balls

  • 75 KBS 

REST 4'

10' for 

  • 2RM Hang  Clean

  • do 2 Burpees between sets

REST 4'

AMRAP Rest of Time

  • Deadlifts @ 2 RM HC

  • 8 Box Jumps

  • 20 Air Squats

M.O.D. - 2

Black Roll bend over

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Comments / Good to Know

Try to push on every part of the WOD - pacing or holding back will not save you from pain or get a better score!

MI | 19.02.2020