CrossFit MINS Berlin | Less is more in order to maximize your fitness.
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1. Back Squat Build to a Heavy Set of 3 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS 4 Rounds: 40×10 Meter Shuttle Run 50 Air Squats...

1. Conditioning With a Running Clock 00:00-15:00 For Time : 100 Kettlebell Swings (32/24) – (24/16) *Each Break – 20 Alt. Jumping Lunges 5 Minutes REST 20:00-35:00 5 Sets for max Calories Ski Erg: 1 Minute on 2 Miuntes off...

Teams of 2 „300” 10 Rounds For Time: 5 Strict Pull-ups 10 “X” Dumbbell Movement (22,5/15) 15 AbMat Sit-ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench Press Round 5 –......

1. Clean and Jerk Technique 5 Sets of the Complex: Squat Clean Front Squat Push Jerk *Build to a Heavy 2. Conditioning COMPETITOR For Time: 15 Toes to Bar 15 Squat Cleans (60/40) 12 Toes to Bar 12 Squat Cleans (60/40) 9 Toes to Bar......

 1. Handstand Walk Practice Walk, Wall Walks, Wall Hold, Shoulder Taps 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS 3 Rounds For Time: 30 Calories Row or Bike 20 Slam Balls 20/15 :30 Sec Handstand Hold or 3 Wall Walks...

1. Box Squat On the Minute x 10: 2 Box Squats 2. Conditioning OPEN – PERFORMANCE – FITNESS For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 300 x 10 Meter Shuttle Run, 30 Box Jumps (24/20), 30 Wallballs......

1. Push Press Build to a 1 Rep Max For the Day 2. Conditioning Competitor & PERFORMANCE AMRAP 15: 27/21 Calorie Row or Bike 21 Deadlifts (60/40) 15 Burpees 9 Push Press (60/40) FITNESS AMRAP 15: 27/21 Calorie Row or Bike 21 Deadlifts (40/30) 15......

1. Pause Front Squat 5 Sets of 2 Three Second Pause in Bottom. Build steadily to a Heavy Set of 2 2. Conditioning COMPETITOR – PERFORMANCE For Time 50-35-20 Alt. Dumbbell Snatch (22,5/15) Alt. Single Arm Overhead Lunge (22,5/15) AbMat Sit-Up FITNESS For Time 50-35-20......

COMPETITOR & PERFORMANCE Teams of 3, For Time: 60 Lateral Burpees 60 Box Jump Overs (24/20) 60 Power Cleans (70/45) 60 Toes to Bar 60 Push Jerks (70/45) 60 Box Jump Overs (24/20) 60 Lateral Burpees 60 Box Jump Overs (24/20) 60 Power Cleans (60/40)......

1. Back Squat Build to Heavy Set of 3 2. Conditioning COMPETITOR & PERFORMANCE AMRAP 5: 15-12-9 Kettlebell Swing (32/24) Front Squat (60/40) Calorie Row or Bike Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (32/24) Front Squat (50/35) Calorie Row or Bike FITNESS AMRAP......

1. Push Jerk Build to a 3 Rep Max For the Day 2. Conditioning COMPETITOR 4 Rounds For Time: 20 Slam Balls (20/15) 4 Ring Muscle-ups 40 Double Unders PERFORMANCE 4 Rounds For Time: 20 Slam Balls (20/15) 8 Burpee Pull-ups 40 Double Unders FITNESS......

1. Sumo Deadlift Build to a Moderate Triple 2. Conditioning COMPETITOR On the 4:00 x 4: 30 Alt. Lunges 15 Deadlifts (85/60) 21/15 Calorie Bike or Row PERFORMANCE On the 4:00 x 4: 30 Alt. Lunges 15 Deadlifts (70/50) 21/15 Calorie Bike or Row FITNESS......

1. Bring Sally Up (20/15) 2. Conditioning COMPETITOR AMRAP 18: 10×20 Meter Shuttle Sprints 15 Box Jumps 24/20 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (30/22,5) PERFORMANCE AMRAP 18: 10×20 Meter Shuttle Sprints 15 Box Jumps 24/20 12 Pull-Ups 8 Alternating Dumbbell Snatches......

1. Squat Clean Thruster On the Minute x 10: 1 Repetition (Building in Weight) 2. Conditioning COMPETITOR For Time: 21 Lateral Barbell Burpees 21 Power Cleans (70/45) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (70/45) 9 Lateral Barbell Burpees 9 Thrusters (70/45) PERFORMANCE For......

1. 3 Giant Sets Bench Press – Build to a Heavy Set of 3 10 Inverted Ring Rows 2. Conditioning COMPETITOR & PERFORMANCE For Time: 27-21-15-9: Sumo Deadlift High Pull 32/24 Hand Release Push Ups 15×10 Meter Farmers Carry 32/24 FITNESS For Time: 27-21-15-9: Sumo Deadlift......

1. Front Squat *Build to a Heavy Single 2. Conditioning COMPETITOR & PERFORMANCE For Time: 50 Goblet Squats (32/24) 40 Box Jumps (24/20) 30 Power Snatches (50/35) 20 Strict Pull Ups PERFORMANCE For Time: 50 Goblet Squats (24/16) 40 Box Jumps (24/20) 30 Power Snatches......

1. Goat – Skill EMOM x 10 Focus on basic movements: Pull Ups, Toes to Bar, Handstand Push Ups, Double Unders 2. Conditioning COMPETITOR & PERFORMANCE On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans *Build in Weight......

1. Push Press Build to Heavy Set of 5 2. Conditioning COMPETITOR & PERFORMANCE 3 Rounds For Time: 20×10 Meter Shuttle Sprints 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (22,5/15) FITNESS 3 Rounds For Time: 20×10 Meter Shuttle Sprints 25 Wallballs (14/10)......

1. Deadlift Build to a Heavy Set of 3 2. Conditioning COMPETITOR For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Lateral Burpees 10-8-6-4-2: Deadlifts (120/75) PERFORMANCE For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Lateral Burpees 10-8-6-4-2: Deadlifts (100/60) FITNESS For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Lateral Burpees 10-8-6-4-2:......

1. Weightlifting Complex Power Snatch + Overhead Squat *Build in Loading 2. Conditioning COMPETITOR  For Time: 5 Rounds of: 5 Push Ups 10 Slam Balls 15 Air Squats Into.. 30 Overhead Squats (60/40) 1,000 Meter Row or 56 Calories Bike PERFORMANCE For Time: 5 Rounds......

1. Strict Press Build to a Heavy Set of 5 2. Conditioning COMPETITOR  Death By.. EMOM – For As Long As Possible Kettlebell Swing 32/24 Start with 5 Reps.. Increase by 1 reps each minute PERFORMANCE – FITNESS Death By.. EMOM – For As Long As......

COMPETITOR – PERFORMANCE – FITNESS Teams of 2 A. For Time: 10-1 Burpee Box Jumps (Partner: Dead Hang Hold) Rest 1 Mintute B. For Time: 10-1 Devels Press 22,5/15 – 15/10 (Partner: Wall Sit) Rest 1 Minute C. For Time: 10-1 Jump Squats (Partner: Plank......

1. Hang Power Clean Heavy Set of 2 2. Conditioning COMPETITOR & PERFORMANCE “DT” 5 Rounds: 12 Deadlifts (70/45) 9 Hang Power Cleans (70/45) 6 Push Jerks (70/45) FITNESS “DT” 5 Rounds: 12 Deadlifts (40/30) 9 Hang Power Cleans (40/30) 6 Push Jerks (40/30)...

1. Back Squat Build to a Heavy Single 2. Conditioning COMPETITOR – PERFORMANCE AMRAP 15: 15 Power Snatches (35/25) 30 Double Unders 15 Wallballs (20/24) 30 Double Unders FITNESS AMRAP 15: 15 Power Snatches (30/20) 60 Single Unders 15 Wallballs (20/24) 60 Single Unders...

1. Bench Press Build to a Heavy Set of 5 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 27-21-15-9: Toes to Bar *After Each Round: 10 Burpee Dumbbell Box Step-Overs (22,5/15) PERFORMANCE   For Time: 27-21-15-9: Toes to Bar *After Each Round: 10 Burpee......

1. Push Jerk EMOM x 10 *Build in Loading 2. Conditioning COMPETITOR 21-15-9: Deadlifts (125/90) Lateral Burpees PERFORMANCE 21-15-9: Deadlifts (100/70) Lateral Burpees FITNESS 21-15-9: Deadlifts (70/45) Lateral Burpees...

„Murph“ PERFORMANCE – FITNESS Teams of 2 For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Run together...

1. Lunges 4×10 Backrack Reverse Lunges (5 each leg) *Build in Loading 2. Conditioning COMPETITOR Alternating On the Minute x 20 Minute 1: 10-15 Kettlebell Swings 32/24 Minute 2: 10-15 Box Jumps 30/24 PERFORMANCE Alternating On the Minute x 20 Minute 1: 10-15 Kettlebell Swings......

COMPETITOR & PERFORMANCE Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (35/25) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (40/30) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (50/35) 90/60 Calorie Bike, 30 Power Snatches, 30......

1. Deadlift 5×5 *Build to a Heavy Set 2. Skills AMRAP 5: 7 Unbroken Toes to Bar Rest 1 AMRAP 5: 5 Unbroken Handstand Push Ups Rest 1 AMRAP 5: 3 Unbroken Pistols (each leg)...

1. Power Clean & Push Jerk *Build in Loading 2. Conditioning COMPETITOR & PERFORMANCE For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (50/35) 30 Double Unders After Each Set FITNESS For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (35/25) 60 Single Unders After Each Set...

1. Squat or Power Snatch *Build in Loading 2. Conditioning COMPETITOR For Time: 21-15-9: Squat Snatch (40/30) Chest to Bar Pull-Ups PERFORMANCE For Time: 15-12-9 Power Snatch (40/30) Overhead Squats (40/30) Pull-ups FITNESS For Time: 15-12-9 Power Snatch (35/25) Overhead Squats (35/25) Pull-ups...

1. Turkish Get Up 5 Rounds For Quality: 3 Repetitions on each arm 24/16 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row or Bike 10 Lateral Burpees over Rower or Dumbbells *Score is slowest round. ...

TEAMS OF 3 5 Rounds: Max Repetition Back Squat BW 10 Devils Press 22,5/15 Max UB Double Unders PARTNERS A. Work B. Plank Hold C. Rest *Partners complete full rounds...

1. Conditioning TEAMS OF 2 AMRAP 30: 75 Lateral Burpees 100 Overhead Squats (40/30) 75 Lateral Burpees 100 Thrusters (40/30) 75 Lateral Burpees 100 Front Squats (40/30)...

1. Front Squat EMOM x 10 of 1 rep: 2 Second Pause in Bottom *Build in Loading 2. Conditioning COMPETITOR AMRAP 15: 50 Dumbbell Snatches (22,5/15) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups PERFORMANCE AMRAP 13: 50 Dumbbell Snatches (22,5/15) 40 Burpees......

1. Gymnastic Conditioning EMOM x 8 *Handstand Push Ups – Pull Ups – Double Unders 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 1 Minutes Between Rounds...

1. Build to a Heavy Complex 3-Position Power Clean + Push Jerk 2. Conditioning COMPETITOR 3 Rounds For Time: 10 Clean and Jerks (60/40) 20 Lateral Burpees PERFORMANCE 3 Rounds For Time: 10 Clean and Jerks (50/35) 20 Lateral Burpees FITNESS 3 Rounds For Time:......

1. Deadlift Heavy Set of 3 2. Conditioning COMPETITOR AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (110/75) PERFORMANCE AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (90/60) FITNESS AMRAP 15: 120 Single Unders 30 Wallballs (14/8) 15 Deadlifts (75/45)...

1. Overhead Squat Build to a Moderate Set of 5 *From Floor 2. Conditioning COMPETITOR & PERFORMANCE AMRAP 3: 18 Burpee Box Jumps (24/20) 18 Overhead Squats (30/25) Max Calorie Row rest 3 minutes AMRAP 3: 15 Burpee Box Jumps (24/20) 15 Overhead Squats (40/30)......

1. Conditioning COMPETITOR – PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups FITNESS “Strict Lynne” 5 Rounds: Max 1/2 Bodyweight Bench Press Max Strict Pull-Ups *Rest as needed between rounds. 2. Midline Conditioning Fot Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5 Slam Balls......

Teams of 3 COMPETITOR – PERFORMANCE For Time (30 Minute Cap): 400 Meter Slam Ball Run 20/15 100 Deadlifts (70/45) 400 Meter Slam Ball Run 20/15 80 Hang Power Cleans (70/45) 400 Meter Slam Ball Run 20/15 60 Front Squats (70/45) 400 Meter Slam Ball......

1. Tempo Front Squat EMOMx 10 Sets of 1: 6 Seconds Down 1 Second Pause In Bottom *Build in Loading 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS AMRAP 20: 10x 20 Meter Shuttle Run 10 Burpees 2 Rounds of Strict “Cindy *Strict Cindy”: 5 Strict......

Teams of 2 COMPETITOR & PERFORMANCE AMRAP 30: 42/30 Calorie Bike or Ski 30 Toes to Bar 18 Dumbbell Snatches (22,5/15) FITNESS AMRAP 30: 42/30 Calorie Bike or Ski 30 Toes to Bar 18 Dumbbell Snatches (15/10)...

1. Power Clean EMOM x 7 Build to a moderate double 2. Conditioning COMPETITOR & PERFORMANCE AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (50/35) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (60/40)......

1. Gymnastics EMOM x 10 Even Minute: 5-10 Strict or Kipping Handstand Push Ups Odd Minute: 5-8 Strict or Kipping Pull Ups 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 1 Mile Bike 1 Mile Row 1 Mile Ski...

1. Thruster Build to a moderate double *From Floor 2. Conditioning COMOPETITOR & PERFORMANCE “Fran” 21-15-9: Thrusters (40/30) Pull-Ups FITNESS “Fan Fran” AMRAP 7: 7/5 Calorie Bike 7 Thrusters (35/25) 7 Pull-ups...

1.  Conditioning COMPETITOR – PERFORMANCE – FITNESS 4 Rounds AMRAP 3: Row or Bike for Calories On the 0:00 – 5 Burpee Box Jump Overs (24/20) On the 1:00 – 4 Burpee Box Jump Overs (24/20) On the 2:00 – 3 Burpee Box Jump Overs (24/20)......

Teams of 2 COMPETITOR & PERFORMANCE AMRAP 25: 84 D Ball Hug Squats 20/15 63 Lateral Burpee 42 Power Cleans (70/45) FITNESS AMRAP 25: 84 D Ball Hug Squats 15/10 63 Lateral Burpee 42 Power Cleans (50/35)...