Kategori: Okategoriserade

1/6 A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. Three rounds for time of: 400 Meter Run […]

15/6 A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 […]

25/5 Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors Timecap 40 min Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… […]

v 21 18/5 A. “Fran” Rounds of 21, 15, and 9 reps of: 43/30 kg Thrusters Pull-Ups Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x 12 reps @ 10X0 For the Split Squats…you’ll perform the first 8 […]

V 20 11/5 A. Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Assault Bike 20 Walking Lunges with Kettlebells (32/24 kg) 400 Meter Run 12/5 A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch […]

v 19 4/5 A. Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60 seconds Weighted Pull-Up x 4 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can […]

V 18 27/4 A. Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. B. Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (15/25 kg) 60 seconds of Strict Handstand Push-Ups 60 seconds of Push-Ups 60 […]

v 17 20/4 A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps  Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each […]

v 16 13/4 Flen Legends 14/4 A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move […]

Med anlednign av Covid 19 och Folkhälsomyndighetens rekommendationer har styrelsen tagit fram nya riktlinjer  för samtliga verksamheter och egen träning i vår lokal, Atletboxen. Dessa riklinjer gäller tillsvidare. https://docs.google.com/document/d/1nnsWWFC3RK_d7sF3NcFcfA1hD-d5aFcnvYWLL_fgYgA/edit?usp=sharing   Vid frågor och funderingar, välkommen att kontakta styrelsen fshif.styrelsen@gmail.com