Montag
CrossFit Basics
Montag 17. Juni
Strength
Take 20 minutes to build to today’s 1-RM Push Press
WoD
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
Olympic Lifting Class
Montag 17. Juni
Weightlifting
Sntach from B/K + OHS + Snatch
(1+1+1) x4
Snatch Pull + Snatch
(1+1) x4
Snatch x5
Accessory
3x
15 V-ups
15 Good Mornings with KB
Dienstag
CrossFit Basics
Dienstag 18. Juni
WOD
In teams of two, alternate movements to complete
as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike/Row
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike/Row
CrossFit Advanced Class
Dienstag 18. Juni
Skill
Handstandwalk
WoD
Dubai FC 18.2
Part A
4 RFT
8m front rack Lunges (2x22,5/15 kg)
8 Burpees over DB
8m front rack Lunges (2x22,5/15 kg)
8 Burpees over DB
8 Bar Muscle-ups
Part B
remaining time:
max weight of hang Clean + 2 Front-Squats
Accessory
Mittwoch
CrossFit Basics
Mittwoch 19. Juni
Strength
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
Please note your calories plus reps achieved in each of the five sets.
Wod
Five sets for max reps, each against a 3-minute running clock:
Run 400 Meters
Dumbbell Man-Makers x Max Reps
Rest 3 minutes between sets.
CrossFit Fundamentals
Mittwoch 12. Juni
Fundamental 5
Widerholung:
Deadlift
Air Squat
Teaching:
Hauptübungen
-Overhead squat
-hang Snatch
Zusätzliche Übungen:
-Push-up
WoD
AMRAP 10:
10 hang Snatch*
5 OHS
10 push-ups
*mit leichter Hantel/PVC
Crossfit Gymnastics
Mittwoch 12. Juni
Skill: Muscle Up
False Grip Pull-Ups/Rows 3x 6-8 + 3x 20-30 Sec Hollow Hold
L-Seated Muscle-Up/ Transition from Toes 12-15 Efforts
WOD
E3M12M
30 DU's (Scale: 45 Sec for max .Reps)
15 Strict Ring Dips
Remaining Time: Max Reps T2B
Accessory
Three Sets of:
Reverse Snow Angels x 60 Sec
60 Sec Rest
Banded Pull-Apparts x 30 Reps
60 Sec Rest
Donnerstag
CrossFit Basics
Donnerstag 20. Juni
Strength
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
WoD
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (50/35kg)
20 Pull-Ups
immediately followed by…
Run 400 Meters
Time Cap = 15 Minutes
Olympic Lifting Class
Donnerstag 20. Juni
Weightlifting
Sntach from B/K + OHS + Snatch
(1+1+1) x4
Snatch Pull + Snatch
(1+1) x4
Snatch x5
Accessory
3x
15 V-ups
15 Good Mornings with KB
Freitag
Crossfit Basic
Freitag 21. Juni
Lifting
Take 20 minutes to build to today’s 1-RM Snatch
Wod
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
Crossfit Gymnastics
Freitag 14. Juni
Skill: Muscle-Up
Transition to Dip + Dips with 5 Sec Top/Bottom Holds 5x3-5
Scale: Jump to Ring Dip + 5 Sec supported Hold 6x2
Full Ring Muscle-Ups x10-15
Scale: Transitions from Toes x15
WOD
3 rounds of:
10 Barbell Rows (Face to Floor)
Max Reps Ring Push-Ups/ HR Push-Ups
25 Abmat Sit-Ups
90 Sec Rest
Accessory
50 Banded Face Pulls
CrossFit Fundamentals
Freitag 16. Juni
Fundamentals 6
Teaching:
Hauptübungen
-Med ball clean
-Barbell hang clean
Ergänzende Übungen:
-Dips
(ring/box)
Workout:
10-8-6-4-2:
Med ball clean
Dips
1 turkish get up am Ende jeder Runde
Samstag
CrossFit Team Class
Samstag 22. Juni
Wod
MURPH DEMARCATION
For Time (with a Partner)
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest, except on the row
Olympic Lifting Class
Samstag 22. Juni
Weightlifting
Sntach from B/K + OHS + Snatch
(1+1+1) x4
Snatch Pull + Snatch
(1+1) x4
Snatch x5
Accessory
3x
15 V-ups
15 Good Mornings with KB