TRAININGSPROGRAM (WODs)

CrossFit Basics

Mittwoch 22. Januar

Warm-Up
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

Wod
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

CrossFit Fundamentals

Mittwoch 22. Januar

Fundamental 3
Widerholung:
Press
Push Press
Push Jerk

Teaching:
Hauptübungen
-Back Squat
-Pull-up (+Skalierung)

Zusätzliche Übungen:
-Wall Ball

Konzept:
Herangehensweise Maximalkraftversuche

WoD
Back Squat:
3-3-3-3-3

Cash-out:
Tabate/Reverse Tabata Wallballs

Crossfit Gymnastics

Mittwoch 22. Januar

Skill
T2B Practice for 10 Minutes

Option 1: work on Kip Swings/ Kipping Levers/ Knees to Chest

Option 2:
E2M10: 8-10 T2B (for quality) + HS Hold/ HS Hold + 20 Shoulder Taps

WOD
On the Minute for 12 Minutes

Minute 1: Strict Pull-Ups x8-10
Minute 2: DB Box Step-Ups x12-15
Minute 3: Elevated Push-Ups x15-20

Accessory
3 Sets of:
14 Seated Single Arm Arnold Press (7 each side)
:30 Seconds Supinated Grip Dead Hang
14 Hollow Rocks with pipe

CrossFit Basics

Freitag 24.Januar

Warm Up
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (3 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10

Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause.
Note that this is the same tempo prescription;
you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,”
then drive the barbell back up to full lockout as quickly as possible.

Wod
For time:
15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

Crossfit Gymnastics

Freitag 24. Januar

Gymnastic Skill
Ring Dip Practice for 10 Minutes
4-5 sets of
8-10 Ring Dips/ Self assisted Ring Dips/ jumping Negatives

Wod

AMRAP12:
9 T2B
12 DB Hang Snatches
15 Wallballs

Accessory

3 Sets of:
:20-30 Seconds Ring Dip Supported Hold
Rest 30 Seconds
:20-30 Seconds Hanging L-Sit Hold
Rest 30 Seconds
10-12x DB Floor Press Rest 60 Seconds

CrossFit Fundamentals

Freitag 24. Januar

Fundamentals 4
Widerholung:
Pull-ups + Skalierung

Teaching:
Hauptübungen
-Deadlift
-Sumo deadlift high pull

Ergänzende Übungen:
-Rudern
-Kettlebell swings

Diskussion:
-Reduzierung der unterschiedlichen Bewegungsmuster innerhalb eines Workouts.
(zb. ähnliche Muster bei Deadlifts + Rudern)
Workout:
500/400m row
in übriger Zeit von: AMRAP 3
7 KB Deadlifts
7 KB Swings
rest 1 min
!4 Runden!