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Ab dem 1. Juli kannst du dich nur noch mit "SportsNow" für die Trainings anmelden.
"Mindbody" funktioniert ab dann nicht mehr. Neu kannst du dich nur noch 24 Stunden vor Stundenbeginn anmelden! Wir hoffen, so die vielen vermeintlich ausgebuchten Trainings und die entsprechenden Abmeldungen etwas besser in den Griff zu bekommen... Falls du eine bestehende Mitgliedschaft bei uns hast, solltest du in der vergangenen Woche eine Email mit deinen Zugangsdaten auf "SportsNow" erhalten haben. Ist dies nicht der Fall kontaktiere bitte Chris unter info(at)crossfit-timeout.ch Wie das lösen der neuen Mitgliedschaften funktioniert erklären wir dir gerne in der Box. Herzlichen Dank für deine Mithilfe bei der Umstellung!!! 
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Max Effort Lower Body Day
Strength: - One Arm Sumo Deadlift - 1RM - Front Squat Top Set, 8 reps, start with 50% 1RM, +5/3kg each week - KB Cross Body Step ups - 2x8/side (https://www.youtube.com/watch?v=j5CZAW_f4R0) Core/Abs: - Windshield Wiper - 2x12 Metcon: For Time, complete; 75 Wallballs (20/14) 150 Kettlebell Swings 24/16kg 75 Wallballs (20/14) Every Minute of the Minute do 3 pullups; starting with pullups TC 20 min Weightlifting:
Jerk Drive 3 Sets of 3 Repetitions Sets #1 - 75% of 1RM Split Jerk Set #3 - 80% of 1RM Set #4 - 85% of 1RM Split Jerk 4 Sets of 3 Repetitions Sets #1- 70% of 1RM Split Jerk Set #2 - 74% of 1RM Set #3 - 78% of 1RM Set #4 - 82% of 1RM Gymnastics: 3x5 Around the worlds (l+r=1x) Metcon: Repeat for 5 Rounds In 4 Minutes perform 1 Round of "DT": 12 Deadlift 70/48kg 9 Hang Power Clean 70/48kg 6 Shoulder to Overhead 70/48kg AMRAP Burpees 1 Minute Rest *score = total burpees Dynamic Effort Upper Body Day
Strength: - Bench Press with Straight Bar @5% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3 (3 sets wide, 3 sets middle, 3 sets close) -Bench Press Straight Weight Top Set, 8 reps, Close grip, +2,5kg WOD: 15 Rounds for Quality 15/7 unbroken Double Unders 2 Skin the Cat 3+3 Strict DB Press Weightlifting:
Snatch Primer 3 Sets of 5 Muscle Snatches Sets at 35%, 40%, 45% of 1 RM Snatch Followed by... 3 Sets of the following complex: 1 Power Snatch 2 Snatch Grip Push Jerks (behind the neck) 3 Overhead Squats Sets at 45%, 50%, 55% of 1 RM Snatch Metcon: 10 Rounds for time 1 Rope Climb 200 Meter Run 1 Power Snatch 55/38kg *add 1 Snatch per round TC 22 min Heute sind wir bei CrossFit Öuf in Zuchwil für die  Komm doch vorbei und feuere unsere Athleten an!
www.crossfit11.ch Metcon:
In Teams of 2 for time: 10 km row Every 1000m do 10 Sandbag Cleans TC 45 min Swiss Team Challenge 2019 Event 1
Firebreather: WOD 1 Max calorie row in 20min (Share as needed) Happening simultaneously WOD 2 300 Double Unders while 1 person in the Handstand Hold at Wall then 18-30-42 (Share as needed) American Kettlebell Swings 32/24kg Handstand Push-Ups then 100 Box Jumps 61/51cm while 1 person in the Handstand Hold at Wall then 18-30-42 (Share as needed) Kettlebell Snatches 32/24kg (don’t have to be alternating) Strict Handstand Push-Ups then in the remaining time Amrap alternating Partner Wall Ball 20 lb/9ft Regulars: WOD 1 Max calorie row in 20min (Share as needed) Happening simultaneously WOD 2 200 Double Unders while 1 person in the Handstand Hold at Wall then 18-30-42 (Share as needed) American Kettlebell Swings 24/16kg Handstand Push-Ups with 1 abmat then 100 Box Jumps 61/51cm while 1 person in the Handstand Hold at Wall then 18-30-42 (Share as needed) Kettlebell Snatches 24/16kg (don’t have to be alternating) Strict Handstand Push-Ups with 2 abmats then in the remaining time Amrap alternating Partner Wall Ball 14 lb/9ft Rookies: WOD 1 Max calorie row in 20min (Share as needed) Happening simultaneously WOD 2 300 Single Unders while 1 person in the Plank Hold then 18-30-42 (Share as needed) American KB Swings 16/12kg Push Ups on box 51cm then 100 Box Jumps/step ups 51/51cm while 1 person in the Plank Hold then 18-30-42 (Share as needed) KB Clean and Push Press 16/12kg (not alternating) Hand release Push Ups then in the remaining time Amrap alternating Partner Wall Ball in remaining time 10lb/9ft Swiss Team Challenge 2019
Event 3: WOD 6 26 min – For Time Firebreather: 60 Synchro Lateral Burpees over Bar 60 Power Snatch 40/25kg 60 Synchro Pull-ups 50 Synchro Lateral Burpees over Bar 50 Thruster 40/25kg 50 Synchro Chest-to-Bars 40 Synchro Lateral Burpees over Bar 40 Partner Deadlift 200kg 40 Bar Muscle-Ups For the deadlift you must load one of the bars used for thrusters Regulars: 50 Synchro Lateral Burpees over Bar 50 Power Snatch 40/25kg 50 Pull-ups (not Synchro) 40 Synchro Lateral Burpees over Bar 40 Thruster 40/25kg 40 Chest-to-Bar Pull Ups (not Synchro) 30 Synchro Lateral Burpees over Bar 30 Partner Deadlift 150kg 30 Bar Muscle-Ups Rookies: 40 Synchro Lateral Burpees over Bar 40 Power Snatch 25/15kg 40 Jumping Pull-ups (not synchro) 30 Synchro Lateral Burpees over Bar 30 Thruster 25/15kg 30 Jumping Chest-to-Bar Pull-Ups (not synchro) 20 Synchro Lateral Burpees over Bar 20 Partner Deadlift 100kg 20 Jumping Bar Muscle-Ups Max Effort Lower Body Day
Strength: - Box Squats with bands from front (45° angle) - 1 RM - Front Squat Top Set, 8 reps, start with 50% 1RM, +5/3kg each week - Stiff legged Deadlift - 3x20 Core/Abs: - Barbell Rollouts - 2x15 Metcon: AMRAP 15 min 200m run 8 Thrusters 43/30kg 10 Toes to Bar |
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