Montag
CrossFit Basics
Montag, 25. Januar
Home WOD
Bodyweight
AMRAP12:
10 Jumping Lunges
20 Alternating Leg V-Ups
40 Plate Hops/ Line Hops
Equipment
AMRAP12:
10 Alternating DB Snatches
20 Alternating Leg V-Ups
60 Double-Unders
Accessory
1 round:
1:00 Plank
30 Russian Twists
1:00 Side Plank (right)
30 Russian Twists
1:00 Side Plank (left)
30 Russian Twists
Stretching
1:00 Standing Calf Stretch (each side)
1:30 Seal Stretch
2:00 Hamstring Stretch
Olympic Lifting Class
Montag, 02. November
Dienstag
CrossFit Basics
Dienstag, 26. Januar
Home WOD
Bodyweight
21-18-15-12-9-6-3
Air Squats
Burpees
Equipment
21-18-15-12-9-6-3
Goblet Squats
DB Facing Burpees
Accessory
3 sets:
10 Suitcase Deadlifts
15 Single Leg Calf Raises (each side)
20 weighted Glute Bridges
Stretching
2:00 Pigeon Stretch
20 Alternating Scorpion Stretches
CrossFit Advanced Class
Dienstag, 03. November
Mittwoch
CrossFit Basics
Mittwoch, 27. Januar
Home WOD
Bodyweight
EMOM20:
Minute 1 – 10 Single Arm Bent Over Rows with Object (each side)
Minute 2 – 15 HR Push-Ups
Minute 3 – Max Reps Alternating Reverse Lunges
Minute 4 – Rest
Equipment
EMOM20:
Minute 1 – 20 Alternating DB Power Cleans
Minute 2 – 15 HR Push-Ups
Minute 3 – Max Reps DB Reverse Lunges
Minute 4 – Rest
Accessory
3 sets:
10 Bulgarian Split Squats (each side
10 Single DB Bent Over Rows (each side)
10 Single Arm DB Bench/ Floor Presses (each side)
Stretching
2:00 Pancake Stretch
1:00 Couch Stretch
1:00 Scorpion Stretch
CrossFit Fundamentals
Mittwoch, 04. November
Donnerstag
CrossFit Basics
Donnerstag, 28. Januar
Home WOD
Bodyweight
2x AMRAP6:
10 Jumping Air Squats
10 Sit-Ups
10 Pike Push-Ups/ HSPU
-rest 3:00 between AMRAPs-
Equipment
2x AMRAP6:
10 Double DB Deadlifts
10 Situps
10 Double DB Push Presses/ Pike Push-Ups/ HSPU
-rest 3:00 between AMRAPs-
Accessory
3 sets:
10 Lateral Lunges (each side)
10 Single Leg Glute Bridges (each side)
10 Upright Rows (each side)
Stretching
1:00 Down Dog Stretch
1:00 Seal Stretch
3:00 Frog Stretch
Olympic Lifting + Open Gym
Donnerstag, 05. November
Freitag
CrossFit Basics
Freitag, 29. Januar
Home WOD
Bodyweight
50 Burpees for time
*every minute, starting at 0:00, perform 10 Jumping Lunges
Equipment
50 DB Facing Burpees for time
*every minute, starting at 0:00, perform 6 Single DB Thrusters
Accessory
3 sets:
5 Turkish Get-Ups (each side)
20 Deadbugs (total)
10 Birddogs (each side)
Stretching
2:00 Seated V-Stretch
2:00 Saddle Stretch
2:00 Butterfly Stretch
CrossFit Fundamentals
Freitag, 06. November
Samstag
CrossFit Basics
Samstag, 9. Januar
Bonus Home WOD
Olympic Lifting Class
Samstag, 31. Oktober
Weightlifting
3- Position Clean 5×1 (Hang Clean + Clean b/k + Clean)
2x 1+1+1 @70% of 1RM Clean
3x 1+1+1 @75% of 1RM Clean
Rest 2 minutes between sets
Drop the bar between the reps if needed
Split Jerk 5×3
2×3 @70% of 1RM Jerk
3×3 @75% of 1RM Jerk
Rest 90 seconds between sets
Clean Pulls 5×5
2×5 @90% of 1RM Clean
3×5 @95% of 1RM Clean