CrossFit Basics
Montag, 22. Juli
Warm-Up:
3 Rounds for quality:
10 Down-Ups
8 Ring Rows
6 BTN Thrusters (empty Barbell)
4 Box Jumps
WOD
Teams of 2
AMRAP6:
1-2-3-… (You go, I go)
Burpee Pull-Ups
Rest 3min
AMRAP12:
30cal Row (share anyhow)
10 Synch. Thrusters (45/30kg)
Rest 3min
AMRAP6:
1-2-3-… (You go, I go)
Burpee Box Jump Overs
*For the 6min AMRAP’s, Partner A performs 1 rep, Partner B 2 reps, Partner A 3 reps…
Cooldown
1) Couch Stretch x1min/side
2) Single Leg Forward Foldx1min/ side
3) Prayer Lat Stretch x1min/ side
Olympic Lifting Class
Montag, 22. Juli
Lifting Warm-Up
Part 1
Snatch Deadlift + Power Snatch + Floating Pause Snatch (3sec)
(1+2) x5 @60-75% of 1RM Power Snatch
Rest 120sec
Part 2
Snatch
EMOM5: 1 rep @75-80 of 1RM Snatch
Part 3
Snatch Pull + High Hang Snatch Shrugs
(4+5) x4 @95-100% of 1RM Snatch
Rest 120sec
*use straps
Dienstag
CrossFit Basics
Dienstag, 23. Juli
Warm-Up
3 Rounds for quality:
10 Jumping Lunges
6 PVC Dislocates
3+3 Bottom-UP KB Press
Strength
Snatch Pull + Power Snatch
1. Build to today’s heavy 1+1 in 8-10min
2. 5x 1+1 @80-90% of 1., go every 60sec
WOD
AMRAP12:
10 Burpees over KB
8+8 KB Hang Snatches (1x 24/16kg)
6+6 KB OH Lunges (1x 24/16kg)
Cooldown
1) Prayer x2min
2) Single Leg Forward Fold x1min/ side
3) Pigeon x1min/ side
Mittwoch
CrossFit Basics
Mittwoch, 24. Juli
Warm-Up
6x 30sec on/ 10sec off:
Barbell OH Hold
Alt. Single Leg Good Mornings
Banded Pull-Aparts
Strength
Every 90sec x6 (alternate between A and B)
A. 5 Strict Press
B. 10 Bent Over Rows
WOD
EMOM15:
Min 1: Max Calories Row
Min 2: Max T2B/ Hanging Leg Raises
Min 3: Max Wall Walks/ HSW/ Plank Climbs
Min 4: Rest
Cooldown
1) Down-Dog x1min
2) Seated Forward Fold x2min
3) Saddle Eagle x1min/ side
Endurance Class
Mittwoch, 24. Juli
Part A
AMRAP18:
5-10-15-20…
Cal Row/ Bike/ Ski
Shuttles
Line Facing Burpees
Rest 3min
For time:
Total Number of Calories from Part A
Total Number of Shuttles from Part A
Total Number of Line Facing Burpees from Part A
Donnerstag
CrossFit Basics
Donnerstag, 25. Juli
Warm-Up
2 Rounds of:
10m High Knees
10m Bum Kicks
10m Crab Walk
10m Duck Walk
10m Bouding Jumps
WOD
4 Rounds for time:
800m Run
40-30-20-10
Wallballs (9/6kg)
Alt. DB Snatches (1x 22,5/15kg)
Time Cap: 30min
Accessory
9x 30sec on/ 30sec off:
Copenhagen Plank left
Copenhagen Plank right
Chinese Plank
Cooldown
1) Single Leg Saddle x1min/side
2) Standing Forward Fold x2min
3) Calf Stretch x1min/side
Olympic Lifting Class
Donnerstag, 25. Juli
Lifting Warm-Up
Part 1
Muscle Clean + Strict Press behind the Neck + High Hang Speed Power Clean
(3+5+3) x3 @RPE 5.5
Rest 90sec
Part 2
Clean Pull + Hang Power Clean to parallel + Floating Clean + Push Jerk + Jerk
(1+1+1+1+1) x5 @60-75% of 1RM Power Clean
Rest 90-120sec
Part 3
Clean & Jerk
EMOM5: 1 rep @78-80 of 1RM Clean & Jerk
Freitag
CrossFit Basics
Freitag, 26. Juli
Warm-Up
10 Wide Stance Air Squats
10 Cossack Squats (total)
20 Hip Flows
with empty Barbell:
5 Back Squats, slow down and fast up
5 Back Squats, slow down, 3sec pause, fast up
5 Back Squats, one and halves
Strength
Back Squat
Build to today’s techincal heavy 3 in 12-15min
WOD
AMRAP20:
10 (C2B) Pull-Ups/ Jumping/ Banded
15 Push-Ups
20 Sit-Ups
Cooldown
1) Prayer Lat Stretch x1min/side
2) Saddle x2min
3) Seal Pose x1min
Samstag
CrossFit Gymnastic
Samstag, 27. Juli
Warm-Up
2 Rounds of:
40sec Wrist Flow
10 Scapula Push-Ups
10 Sit-Ups
3 Rope Lowerings
Skill Development: Rope Climb
1. 5x Jump + Slide
2. 5x Jump + Foot Lock
3. 5×1 Lock ascent trying to reach as high as possible
Gymnastic Conditioning
4 Rounds for time:
21 MB Abmat Sit-Ups
15m HSW or 3-5 Wall Walks
3 Rope Climbs or 9-12 Strict Pull-Ups or 12-15 Ring Rows
CrossFit Basic
Samstag, 27. Juli
Warm-Up
AMRAP4:
30sec Skipping
10 Sit-Ups
5 Burpees
Strength
Power Clean + Hang Power Clean
1. Build to today’s heavy 1+1 in 8-10min
2. 5x 1+1 @80-90% of 1., go every 60sec
WOD
5 Rounds for time:
75 DU/ 100 SU
12 DB Box Step-Overs (2x 22,5/15kg)
6 DB Devils Press (2x 22,5/15kg)
Time Cap: 15min
Cooldown
1) Couch Stretch x1min/ side
2) Prayer Lat Stretch x1min/ side
3) Standing Forward Fold 2min