Icke

About CrossFit Icke

CrossFit Icke wurde 2013 in Berlin gegründet. Wir glauben das hoch-qualitatives, personalisiertes Training und eine individuelle Betreuung der Schlüssel für das Erreichen von Fitnesszielen sind.
stay strong! ickestrong!

November 2018

Open Gym 20. November 2018

von |2018/11/20 4:00:00 AM|

Open Gym DiRhino5x superset
A) 8-12 incline bench press
B) 12-15 db flies
*rest 2min between sets

1x max rep strict dips (no rings)Monkeyfor time
50-40-30-20-10m hs walk
*in ub 5m intervals
*rest 2min between sets
Horseemom […]

WOD 20. November 2018

von |2018/11/20 4:00:00 AM|

WOD DiWarm-up3x
10 swings
5 burpees
3x
10 squats
5 hollow rocks
5 supermanMetconMetcon (Time)in 40min

for time
15-12-9-6-3
power snatch 50/35
burpee over the bar

intoMetcon (Time)for time
21-15-9
overhead squat 50/35
pull ups
push ups

into Metcon (Time)
5 rft
15 wall balls
200m run
5 hang […]

Open Gym 19. November 2018

von |2018/11/19 4:00:00 AM|

Open Gym MoRhinoemom 10
3 power cleans + 3 push jerk (tng)
emom 10
2 power clean & jerk (tng)
e30sec for 10min
1 squat clean + 1 split jerk @70-80% (chose one weight […]

WOD 19. November 2018

von |2018/11/19 4:00:00 AM|

WOD MoWarm-up8x 20sec on/10 sec off
weighted jumpin jack press ups
plate g2o
Back Squat (1×1)00:00-20:00
A

3x 5-3-1 @(4010)
*work up in wavesMetconMetcon
20:00-40:00
B
4x superset
bulgarian split squats w/ 2x kb/db
8-12 reps

jumping squats w/ empty barbell
6-8 […]

Open Gym 17. November 2018

von |2018/11/17 4:00:00 AM|

Open Gym SaRhino5x1-7 rmu
*rest as neededMonkeyrestHorserest

WOD 17. November 2018

von |2018/11/17 4:00:00 AM|

WOD SaWarm-upTeam #32x
300m run each
*parter holds plank
300m row each
*partner holds plate overheadMetconMetcon*split reps as needed, one works, one rests
amrap 17
500 jumping jacks
amrap remaining time
19 burpee box jumps
38 pull ups
76 […]

Open Gym 16. November 2018

von |2018/11/16 4:00:00 AM|

Open Gym FrRhinonarrow stance squat (feet together)
5×10
*increase weight as neededMonkey5x1-7 rmu
*rest as neededHorserest

WOD 16. November 2018

von |2018/11/16 4:00:00 AM|

WOD FrWarm-upzombie stop walk w/ pec stick/med ball

8x20sec work/10sec rest
burpees
sit ups

8x20sec work/10sec rest
KB halo
lunges

MetconMetcon (AMRAP – Rounds and Reps)00:00-13:00
rounds + reps
26/18 cal row
22 wall balls
14 t2b

13:00-18:00
rest

Metcon (AMRAP – Rounds […]

Open Gym 15. November 2018

von |2018/11/15 4:00:00 AM|

Open Gym DoRhinorestMonkeyrestHorserest

WOD 15. November 2018

von |2018/11/15 4:00:00 AM|

WOD DoWarm-up3x
15m lunges w/pec stick/med ball
15m bear walk
3x
10 hollow rocks
10 supermanBasic StrengthBench Press (2×3)00:00-18:00
bench press 2×3
12-9-6-3-3-6-9-12
*same weights for same reps

18:00-21:00
restMetcon

21:00-29:00
4x
30sec work, 30sec rest
deficit push ups
strict pull ups on […]