Montag
CrossFit Basics
Montag, 19. Juli
Strength
Every 2 Minutes for 16 Minutes (8 sets):
Power Clean + Push Jerk 1.1.1
Rest max. 5-8sec between the 3 singles
Build up in weight over 8 sets
WOD
AMRAP3:
15/10cal Bike or Row (12/8 Echo)
Max Power Cleans (60/40kg)
– Rest 2:00min –
AMRAP3:
20/15cal Bike or Row (16/12 Echo)
Max Front Squats (60/40kg)
– Rest 2:00min –
AMRAP3:
25/20cal Bike or Row (20/16 Echo)
Max Back Rack Reverse Lunges (60/40kg)
Olympic Lifting Class
Montag, 19. Juli
Olympic Lifting
Snatch Push Press + Snatch Balance + Snatch Push Press
(2+1+2) x4
Build up to 85%+ of 1RM Snatch
Rest 60-90sec
Snatch Deadlift to Mid Thigh + Snatch Pull + Pause Snatch
(1+1+1) x3
Pause for 2-3sec in the receiving position
Build to 70-75% of 1RM Snatch
Rest 60-90sec
Snatch Deadlift to Mid Thigh + Snatch
(1+1) x3
Build up in weight
Rest 60-90sec
Snatch 3×1
Rest 60-90sec
(Deficit) Snatch Pulls 3×3 @95% of 1RM Snatch
Dienstag
CrossFit Basics
Dienstag, 20. Juli
Gymnastic Strength
EMOM12
Minute 1 – 8-12 Ring Push-Ups @21X1
Minute 2 – :20-30sec C2B/ Chin over Bar Hold
Minute 3 – 6-8 Strict T2B/ Leg Raises @3111
WOD
For time:
21-15-9-15-21:
Wallballs (9/6kg)
Sit-Ups
– Rest 3:00min –
15-12-9-12-15:
KB Swings (32/24kg)
Box Jump-/ Step Overs
CrossFit Advanced Class
Mittwoch
CrossFit Basics
Mittwoch, 21. Juli
Strength
4 Sets
3-5 Behind the Neck Strict Presses @11X1
Rest 30 sec
2.2 Mixed Grip (weighted) Pull-Ups
(switch grip after 2nd rep, 4 total reps)
Rest 90 sec
WOD
AMRAP5:
10 Single Arm DB Push Presses (L)
25′ Single Arm DB OH Lunges (L)
10 Single Arm DB Push Presses (R)
25′ Single Arm DB OH Lunges (R)
– Rest 3:00 –
AMRAP5:
10 Single Arm DB Snatches (L)
4 Wall Walks or Inchworms (scale up with 25′ HSW)
10 Single Arm DB Snatches (R)
4 Wall Walks or Inchworms
CrossFit Fundamentals
Mittwoch, 21. Juli
Fundamentals
Movements to review
Overhead Squat
Main Movements
MB Clean
Barbell Hang Clean
Supplementary Movements
Dip/ Ring Dip/ Box Dip
WOD
10-8-6-4-2
MB Clean
Dip
Turkish Get-Up (R/L) between rounds
Donnerstag
CrossFit Basics
Donnerstag, 22. Juli
Strength
Front Squat + Backsquat (1+2) x5
start at 75-80% of 1RM Front Squat and build up in weight
Rest 90-120sec
WOD
For time:
50 Air Squats
– straight into –
50-40-30-20-10
Doubler-Unders
25-20-15-10-5 (scaled: 18-15-12-9-6 or 15-12-9-6-3-)
T2B/ K2C/ Hanging Leg Raises
– straight into –
50 Air Squats
CrossFit Basic
Freitag
CrossFit Basics
Freitag, 23. Juli
Strength
Work up to 80% of 1RM Deadlift in 5-10min
EMOM12:
Minute 1 – 3-5 Deadlifts @80% of 1 RM
Minute 2 – 6-8 HSPU/ Progression or :30-40sec HS Hold
Minute 3 – :30sec Hollow Rocks or Hold
WOD
3 Rounds for time:
400m Run
30 Push-Ups
100m DB/KB Farmers Carry
CrossFit Fundamentals
Freitag, 23. Juli
Fundamentals
Main Movements
Full Snatch
DB Sntach
Supplementary Movements
T2B
Plank Hold
Hollow Rocks
WOD
3 Rounds for time:
20 Alternating DB Snatches
20 T2B/ Leg Raises
20 Hollow Rocks
Samstag
CrossFit Endurance
Samstag, 24. Juli
WOD
Bike 5 Minutes easy, followed by
Bike or Row 30sec @75% effort
Rest 30sec
x8
3 sets NFT:
20 Alternating Tall Plank Shoulder Taps
20 Alternating Tall Plank Knees to Elbow
30m Cross Body Carry
Row or Bike 30sec @75% effort
Rest 30sec
x8
3 sets NFT:
20 Quadruped Plank Shoulder Taps
20 Alternating Heel Taps
30m SB Bearhug Carry
Bike or Row 30sec @75% effort
Rest 30sec
x8
Olympic Lifting Class
Samstag, 24. Juli
Olympic Lifting
Snatch Push Press + Snatch Balance + Snatch Push Press
(2+1+2) x4
Build up to 85%+ of 1RM Snatch
Rest 60-90sec
Snatch Deadlift to Mid Thigh + Snatch Pull + Pause Snatch
(1+1+1) x3
Pause for 2-3sec in the receiving position
Build to 70-75% of 1RM Snatch
Rest 60-90sec
Snatch Deadlift to Mid Thigh + Snatch
(1+1) x3
Build up in weight
Rest 60-90sec
Snatch 3×1
Rest 60-90sec
(Deficit) Snatch Pulls 3×3 @95% of 1RM Snatch