Montag
CrossFit Basics
Montag, 18. November
Warm-Up:
9 x 20 sec on / 10 sec off
Baby burpees
Bottom of squat rotations
Plank hold
Teams of 2
min 0:00 – 18:00:
For time (divide anyhow)
100 KB Deadlifts
50 Pull-ups
50 KB Front squats
50 TTB
50 KB STOH
25 BMU / Burpee Pull-ups
Min 18:00 – 33:00
AMRAP
20/14 cal Bike
10 Synch. burpees
KB = 2 x 24/16kg
Cooldown
1) 1 min banded lat stretch
2) 1 min Saddle pose
3) 30 sec side plank/side
Olympic Lifting Class
Montag, 18. November
Lifting Warm-Up
9 min EMOM:
Min 1: 50 sec machine of choice
Min 2: 40 sec feet together squats -> rolling deck squats -> bottom squat rotations
Min 3: 40 sec prayer stretch -> shoulder dislocates -> dead hang
Barbell Warm-Up
Snatch warm up:
2 Rounds of:
5 Snatch deadlifts
5 Snatch pulls
5 Muscle snatch
5 BTN Push press
5 Power snatch
5 Squat snatch
BTN Power jerk
3 x 5 at 50% of your most recent 1RM Snatch
Part 1
Snatch + hang Snatch
1. Build to today’s heavy 1 + 1
2. 3 x 1 + 2 @ 80-90% of 1.
3. 3 x 1 + 3 @ 70-80% of 1.
Part 2
3 x 3 @ 100-110% of 1RM Snatch
Dienstag
CrossFit Basics
Dienstag, 19. November
Warm-Up
5 min AMRAP
10 Bottom of squat rotations
10 Baby burpees
10 Alt. lunges with rotation
5 Down ups
Weightlifting/Strength
Back Squat, retest
Find today’s 1RM.
Accessory
3 x 10 assisted sissy squats
3 x 6 Nordic hamstring curls
3 x 10/10 single leg glute bridge
Cooldown
1) Dead hang x1min
2) Couch stretch x1min/side
Mittwoch
CrossFit Basics
Mittwoch, 20. November
Warm-Up
4 min EMOM
Min 1: 10 Down ups + 10 Alt. Single leg good mornings
Min 2: 10 Rocking push-ups + 20 sec Dead hang
WOD
Every 7 min x 4:
40/30 cal Bike
30 walking lunges
20 Burpees
10 Strict pull-ups
Finisher:
3 x 20 sec on / 40 sec off:
weighted jumping Lunges
Endurance Class
Mittwoch, 20. November
Donnerstag
CrossFit Basics
Donnerstag, 21. November
Warm-Up
8 x 30 sec on / 15 sec off:
1. Machine
2. Dead hang
3. Skipping
4. Plank shoulder taps
Strength:
10 min EMOM
Min 1: 6-8 Pendlay rows
Min 2: 10-15 Push-ups
*Push-ups can be done weighted or with deficit
WOD
12 min AMRAP:
150 DU / 200 SU
30 TTB
100 DU / 150 SU
20 TTB
50 DU / 100 SU
10 TTB
AMRAP in remaining time:
max cal erg
Cooldown
1) banded lat stretch 1 min/side
2) Seal pose 2 min
Freitag
CrossFit Basics
Freitag, 22. November
Warm-Up
3 Rounds of:
10 Alt. reverse lunges
10 Kang squats
10 Plank climbs
Weightlifting / Strength:
Clean + Hang Clean
1. Build to today’s heavy 1 + 1.
2. 3 x 1 + 2 @ 80-90% of 1, go every 90 sec.
WOD
Every 5 min x 4:
20 BJO 24/20In
15 Deadlifts
10 DB box step overs
Barbell = 60/45kg
DB = 2 x 22.5/15kg
Cool Down
1) 1 min reverse plank
2) 30-45 sec hollow hold
3) 1 min world greatest stretch
Samstag
CrossFit Gymnastic
Samstag, 23. November
WICHTEL CUP
WOD 1:
in Teams of 2:
CrossFit Basic
Samstag, 23. November
Wichtel Cup
WOD 2:
In Teams of 2: