CrossFit Basics
Montag, 29. April
Warm-Up:
2 Rounds of:
10 Baby Burpees
6 BTN Thruster with empty BB
2 Wall Walks
6 Paused OHS with empty BB
WOD
Team of 2
AMRAP12
40cal Row (share anyhow)
20 Sync. Burpees
20 Strict Pull-Ups/ Banded (share anyhow)
10 Sync. Wall Walks
Rest 6min
AMRAP12
40cal Bike or Ski (share anyhow)
30 Box Jump Overs
10 Power Snatches (share anyhow)
10 Cluster (share anyhow)
*Weights: Rx 60/40kg
Cooldown
1) Prayer x1min/ side
2) Couch Stretch x1min/ side
3) Pigeon x1min/ side
Olympic Lifting Class
Montag, 29. April
Lifting Warm-Up
Part 1
Snatch Push Press + 3-Position Snatch Balance*
(5+3) x4 @55-65% of 1RM Snatch
Rest 90-120sec
*receive in quarter, half squat, full squat
Part 2
Power Snatch + Floating Power Snatch + Floating Snatch
(1+1+1) x5 @55, 60, 65, 70, 75% of 1RM Snatch
Rest 120sec
Part 3
Snatch Grip Deadlift with 3sec negative
4×4 @90% of 1RM Snatch
Rest 90-120sec
Dienstag
CrossFit Basics
Dienstag, 30. April
Warm-Up
AMRAP4:
30 Alt. Single-Unders
5 Push-Ups
3 Eccentric Ring Rows/ DB Bent Over Rows, focus on a controlled eccentric
Gymnastic
EMOM12:
Minute 1 – 5-7 (weighted) Strict Ring-Dips/ Leg Assisted
Minute 2 – 6-10 (weighted) Strict Chin-Ups/ Banded
Minute 3 – Max (weighted) Straight Arm Plank Hold
Minute 4 – 90° Pull-Up Hold/ Leg or Band assisted
WOD
For time:
500/400m Row
50 Russian KB Swings (24/16kg)
100 DU/ 150 SU
200m KB Farmers Carry (24/16kg)
100 DU/ 150 SU
50 Russian KB Swings
500/400m Row
Cooldown
1) Twisted Cross x 1min/side
2) Forearm Stretch x 2min
3) Prayer x1min/side
Mittwoch
CrossFit Basics
Mittwoch, 01. Mai
Warm-Up
2 Rounds for quality:
10 Cossack Squats
5/5 KB Bottom Up Press
Strength
Back Squat
Every 2min x6:
5-5-5-3-3-3
WOD
AMRAP13
20 Alt. DB Goblet Lunges (1x 22,5/15kg)
15 Toes to Bar/ Leg Raises to 90°
10 DB STOH (2x 22,5/15kg)
Cooldown
1) Banded Lat Stretch x1min/side
2) Twisted Cross x1min/side
3) Saddle x2min
Endurance Class
Mittwoch, 01. Mai
Team of 2:
800m Run (together)
86 Burpees (split up as needed)
86 Wallballs (split up as needed)
86 Box Jump Overs (split up as needed)
800m Run (together)
Donnerstag
CrossFit Basics
Donnerstag, 02. Mai
Warm-Up
2 Rounds for quality:
10 Alt. Lunges with OH Reach
5 Down-Ups
5 Baby Burpees
30 High Knees
WOD
Every 5min x4:
200m Run
15 Power Cleans (50/35kg)
15 Lateral Burpees over Bar
Strength
Every 2min x6:
A) 6+6 Bulgarian Split Squats
B) 6+6 Staggered Deadlifts
Alternate between A and B
Cooldown
1) Pigeon x 2min
2) Forearm Stretch x2min
3) Standing Forward Fold x2min
Olympic Lifting Class
Donnerstag, 02. Mai
Hip Halo + Banded 7
Part 1
Hang Muscle Clean + Strict Press + Close Grip OH Squat
(3+3+3) x4 @RPE 5.5-6
Rest 90sec
Part 2
Power Clean + Floating Power Clean + Push Jerk
(1+1+1) x6 @2×65%, 2×75%, 2×85% of 1RM Power Clean & Jerk
Rest 90-120sec
Part 3
Tempo Front Squat* + Front Squat
(2+2) x2 @55, 60% of 1RM FS
(1+2) x2 @65, 70% of 1RM FS
(1+1) x1 @75% of 1RM FS
Rest 90-120sec
*Tempo is 3sec down and 2sec pause in the hole
Freitag
CrossFit Basics
Freitag, 03. Mai
Warm-Up
6x20sec on/ 10sec off:
Alt. Reverse Lunges
Good Mornings with DB
Plank Climbs
WOD
4x 4min on/ 2min off – alternating between A and B
A) AMRAP
15 V-Ups/ Tuck-Ups
10 Deadlifts (80/55kg)
5 Wall Walks/ 2 Push-Ups + 4 Alt. Shoulder Taps*
*scale up to 15m HSW
B) AMRAP
Max Meter Row
Accessory
9x 30sec on/ 10sec off:
1) Cuban Rotations with Plates
2) Close Grip Hang
3) Straight Arm Reverse Plank
Cooldown
1) Twisted Cross x1min/ side
2) Butterfly x2min
3) Seal Pose x1min
Samstag
CrossFit Gymnastic
Samstag, 04. Mai
Warm-Up
2 rounds for quality:
1min Pike Stretch
10 Arch Rocks
15-20 Pike Compressions
Gymnastic Skill Development
Toes to Bar
1. 2x 5-8 Kip Swings
2. 2x 5-8 Knee Raises
3. 2x 5-8 Straight Leg Raises
4. 3x 3-5 Straight Leg Toes to Bar
Gymnastic Conditioning
EMOM12
Minute 1 – 8-15 Toes to Bar *aim to go unbroken
Minute 2 – 8-12 SB to Shoulder
CrossFit Basic
Samstag, 04. Mai
Warm-Up
3 rounds for quality:
15 Air Squats
10 Russian KB Swings
5 Burpees
Strength
Power Snatch + Hang Power Snatch + OHS
On a 10min clock:
Build to today’s heavy 1+1+1
WOD
AMRAP18
10 Shuttles (2x 7,5m)
20 Wallballs (9/6kg)
10 Burpee Pull-Ups/ Jumping
Cooldown
1) Couch Stretch x 1min/side
2) Pigeon x 1min/side
3) Prayer x2min