Montag
CrossFit Basics
Montag 12. August
WOD
Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (22,5/15kg)
20 Toes to Bar
Olympic Lifting Class
Montag 12. August
Weightlifting
Jerk Behind the Neck: 3-2-1-1-1
Clean and jerk: 2-2-2-2-2
Clean Deadlift with pause at Mid Knee: 3-3-3-3
Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side
Dienstag
CrossFit Basics
Dienstag 13. August
Strength
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
WOD
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (22,5/15kg)
6 Strict Pull-Ups
9 Burpees
CrossFit Advanced Class
Dienstag 13. August
Skill
T2B working on efficiency
EMOM 10
-x T2B
-xs HShold
WoD
Gwen
E3MOM
21-15-9
unbroken C&J
Cashout
Buy in:
40/30 cal row
12-9-6
Bar MU
15-12-9
hang Cluster @60/40
Buy out:
40/30 cal row
Mittwoch
CrossFit Basics
Mittwoch 14. August
Strength
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (22,5/15kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
CrossFit Fundamentals
Mittwoch 14. August
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 14. Juli
Skill
Rope climbs
EMOM 12 Minuten:
Rope Climbs 3-5 wdh.
Legless Rope climbs 2-3 wdh.
L-Sit Rope climbs 1-2 wdh.
Or:
12 min or 3 rds:
Rope Knee raises 10-12 wdh.
Jumping Rope Pull ups 8-10 wdh
Seated Rope climbs 5-8 wdh.
WOD
21-18-15-9
DU
Burpees
Push ups
Accessory
3 Rounds of
Lunge Face Pulls 10-15 wdh.
Lat Stretch 20-30 sek.
Chest Stretch 20-30 sek.
Donnerstag
CrossFit Basics
Donnerstag 15. August
Lifting
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.
Wod
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (22,5/15kg DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds
Olympic Lifting Class
Donnerstag 15. August
Weightlifting
Jerk Behind the Neck: 3-2-1-1-1
Clean and jerk: 2-2-2-2-2
Clean Deadlift with pause at Mid Knee: 3-3-3-3
Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side
Freitag
Crossfit Basic
Freitag 16. August
Lifting
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (85/60kg)
10 Pull-Ups
Crossfit Gymnastics
Freitag 16. August
Skill
Rope climbs
EMOM 12 Minuten:
Rope Climbs 3-5 wdh.
Legless Rope climbs 2-3 wdh.
L-sit Rope climbs 1-2 wdh.
Or:
12 min or 3 rds:
Jumping Rope Pull ups 8-10 wdh
Seated Rope climbs 5-8 wdh.
L-sit Rope Hold 20-30 sek.
Accessory
Three Sets of:
Reverse Snow Angels x 60 Sec
60 Sec Rest
Banded Pull-Apparts x 30 Reps
60 Sec Rest
CrossFit Fundamentals
Freitag 16. August
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 17. August
Wod
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (60/40kg)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (60/40kg)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time,
with only one member working at any one time. The goal is to move as quickly as possible,
thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Olympic Lifting Class
Samstag 17. August
Weightlifting
Jerk Behind the Neck: 3-2-1-1-1
Clean and jerk: 2-2-2-2-2
Clean Deadlift with pause at Mid Knee: 3-3-3-3
Cash out: 3 sets:
Strict Toes to Bar or Knee Ups x 10
KB Windmill x 5/ side