Montag
CrossFit Basics
Montag, 23. Mai
Warm-Up Flow Upper Body:
2 Rounds:
5 Turkish Sit-Ups
5 Z-Press
5 Windmills
10 Scapula Pull-Ups + 30sec Deadhang
Warm-Up Flow Lower Body:
2 Rounds:
10 KB Swings
10 Goblet Curtsy Lunges
10 KB RDL’s
60sec Goblet Squat Hold
Banded 7 + Hip Halo
Partner WOD
„I go, you go“
10 Rounds:
16/12cal Row
12 Box Jump Overs
12 Toes to Bar
6 Devils Presses (22,5/15)
Olympic Lifting Class
Montag, 23. Mai
Banded 7 + Hip Halo
Burgener Clean Warm-Up
Primer
Muscle Clean + Push Jerk + Split Jerk + Press in Split Jerk
(3+1+1+3) x3
Rest 60-90sec
Complex 1
Hang Clean b/k + Clean + Front Squat + Push Jerk
(1+1+1+1) x5 @50-60% of 1RM
Rest as needed
Complex 2
Hang Clean b/k + Clean + Split Jerk
(1+1+1) x5 @60-70% of 1RM
Rest as needed
Every Minute on the Minute for 6 Minutes:
Clean & Jerk @75-80% of 1RM
Optional
(Deficit) Clean Pulls 3×3 @100-105% of 1RM
Dienstag
CrossFit Basics
Dienstag, 24. Mai
Banded 7 + Upper Body Flow
Strength
4-4-4-4-4 (increase weight every set, start around 60% of 1RM)
*superset with 10 DB Push Presses AFAP
WOD
Every 3:00 Minutes for 15 Minutes (5 Sets):
300/250m Row or 600/500m Bike
12-15 Sit-Ups (anchored feet)
6-9 Pull-Ups
Mittwoch
CrossFit Basics
Mittwoch, 25. Mai
Hip Halo + Lower Body Flow
Strength
Tempo Front Squats (elevated Heels)
3-3-3-3-3 @5151 (increase weight each set)
*work on perfect mechanics and stay light
Front Squat
Work up to a heavy Single in no more than 4 sets
WOD
5 Rounds:
32m Shuttles (4x8m)
3 Power Cleans (85/55) or max 70% of 1RM
10/8cal Bike Sprint
Rest 1:1 or work with Partner (I go, you go)
Target Time: 1:30 Minutes
Time Cap: 2 Minutes
CrossFit Fundamentals
Mittwoch, 25. Mai
Fundamentals 1
Main Movements
Air Squat
Front Squat
Supplementary Movements
Burpees
Sit-Ups
WOD
AMRAP12:
12 Air Squats
10 Sit-Ups
8 Burpees
Donnerstag
CrossFit Basics
Donnerstag, 19. Mai
Banded 7 + Upper Body Flow
Strength
Bench Press
5-4-4-3 (try to increase weight each set, start @70-75%)
*superset with 10 Alternating DB Bench Presses (5/5)
WOD
2 Sets:
3 Rounds
8 Power Cleans (70/50kg)
8 Strict Pull-Ups
Rest 3:00 Minutes b/t Sets
1 Set = 3 Rounds
Freitag
CrossFit Basics
Freitag, 27. Mai
Hip Halo + Lower Body Flow
Strength
Power Clean
Minute 1-2 – 1.1.1 Power Clean @65-70%
Minute 3-4 – 1.1 Power Clean @70-75%
Minute 5-6 – Power Clean @75-80%
Minute 7-8 – Power Clean @80-85%
Minute 9-12 – Power Clean @85%+
WOD
4 Rounds for time
20 Sit-Ups
16 Single Arm DB Shoulder to Overhead (8/8)
12 Single Arm DB Devils Press (6/6)
CrossFit Fundamentals
Freitag, 27. Mai
Fundamentals 2
Main Movements
Press
Push Press
Push Jerk
Supplementary Movements
Box Jump/ Step-Up
30-20-10
Push Press*
Box Jump
*use BB or PVC Pipe
Samstag
CrossFit Team Class
Samstag, 28. Mai
Murph Event CrossFit Ludwigshafen
Olympic Lifting Class
Samstag, 28. Mai
Murph Event CrossFit Ludwigshafen