Crossfit Open Workout 18.4 : Björgvin Karl Guðmundsson vs. Scott Panchik

Discover what is the 18.4 workout, relieve the live announcement and get some tips to perform. 18.4 is… The Open workout 18.4 is the fourth event of the 2018 CrossFit Games season, sponsored by Zevia and hosted Thursday the 15th of March inGoodyear, Arizona. Björgvin Karl Guðmundsson and Scott Panchik will crush this workout. 18.4 Workout: 21-15-9 DL…

Crossfit Open Workout 18.3 : Kyle KASPERBAUER vs. Neal MADDOX

Discover what is the 18.3 workout, relieve the live announcement and get some tips to perform. 18.3 is… The Open workout 18.3 is the third event of the 2018 CrossFit Games season, sponsored by Assault Fitness and hosted Thursday the 8th of March inHouston, Texas. Kyle Kasperbauer and Neal Maddox will represent the master division during…

Crossfit Open Workout 18.2 : Noah OHLSEN vs. Patrick VELLNER

Discover what is the 18.2 workout, relieve the live announcement and get some tips to perform. 18.2 is… The Open workout 18.2 is the second event of the 2018 CrossFit Games season, sponsored by COMPEX and hosted Thursday the 2nd of March in Pittsburg, USA. Noah OHLSEN and Patrick VELLNER challenge themselves on that second open…

Crossfit Open Workout 18.1 : Kristin HOLTE vs. Sam BRIGGS

2018 CrossFit Games season starts now! Discover what is the 18.1 workout, relieve the live announcement and get some tips to perform. 18.1 is… The Open workout 18.1 is the first event of the 2018 CrossFit Games season, sponsored by Paleoethics and hosted Thursday the 23rd of February in Sao Paulo, Brazil. Kristin HOLTE and Sam…

What is Tempo Training?

@21X1 Have you seen those weird numbers in some programming? Tempo training is definitely something you heard about and you probably don’t know what it is. However, it’s an approach you should know to improve your workouts and skills! What is it and how it works? Tempo training is directly referring to Time Under Tension…

Snatch girl

How many Reps and Sets in your training?

Whether you have to create a WOD or program your accessory work, you will have to face the number of reps question. How many reps and sets should I do, regarding my goals? Applying to WODs, why 21-15-9 works so well?Goals and ranges Behind reps and sets, there are basically 3 main purposes with a…

Hollow rocks

Why you should do accessory work!

“You can’t shoot a cannon from a canoe!” Accessory work will make you better in your crossfit by helping you to build a rock solid body. Discover why it is important to add it to your programming. Accessory work represents all the aspects of your workout that are not part of your “intensity” workout. If…