Montag
CrossFit Basics
Montag, 12. Dezember
Warm-Up Flow
Upper Body
3:00 Bike/ Row/ Rope Jump
Banded 7
2 Rounds of:
5 Press + Windmill (R/L)
5 Scapula Pull-Ups + 30sec Deadhang
5 Diving Push-Ups
Lower Body
3:00 Bike/ Row/ Rope Jump
Hip Halo
2 Rounds of:
5 World’s Greatest Stretch/ side
10 Russian Baby Maker
60sec KB Goblet Bottom Squat Hold
WOD
„You go, I go“ or Rest 1:1
8 Rounds
25/20cal Bike
20 Deadlifts (90/65 or 50% of 1RM)
20 Push-Ups
Cool Down
1) Cobra Stretch x 1min
2) Couch Stretch x 1min/ side
3) Prayer Lat Stretch x1min/ side
Olympic Lifting Class
Montag, 12. Dezember
Banded 7 + Hip Halo
Burgener Clean Warm-Up
Primer
2 Sets with empty Bar:
5 BB Bent over Row
5 Hang High Pulls
5 Hang Muscle Clean
5 Front Squats
5 Push Press
Rest as needed
Complex 1
Push Press + Push Jerk + Split Jerk
(1+1+2) x3 @75, 80, 85% of 1RM Push Press
Rest 90-120sec
Complex 2
Push Jerk + Split Jerk
(1+1) x3 @80, 95, 90% of 1RM Jerk
Rest 90-120sec
Complex 3
Clean Pull + Clean + Jerk
(2+1+1) x2 @70, 75% of 1RM C&J
(1+1+1) x3 @80-85% of 1RM C&J
Rest 90-120sec
Complex 4
Clean Deadlift + Clean Pull
(2+3) x2 @90% of 1RM Clean
(2+2) x3 @95% of 1RM Clean
Rest 90-120sec
Dienstag
CrossFit Basics
Dienstag, 13. Dezember
Hip Halo + Lower Body Flow
Strength
Snatch Complex
Every 2:00 Minutes for 14 Minutes (7 Sets):
Snatch Pull + Hang Power Snatch + 2 Overhead Squat
start @60% of 1RM Power Snatch and build up
WOD
Every Minute on the Minute for 15 Minutes:
Station 1 – 12 Alternating DB Snatches (AHAP)
Station 2 – 15-18/12-15cal Row
Station 3 – 8-15m HSW or 2-3 Wall Walks
Station 4 – 12 DB/KB Overhead or Front Squats (6/arm)
Station 5 – Rest
Cooldown
1) Wall Hinge x2min
2) Couch Stretch x1min/side
3) Pigeon x 1min/side
CrossFit Fundamentals
Dienstag, 13 Dezember
SQUAT (Fundamental 1)
Main Movements
Air Squat
Front Squat
Overhead Squat
Supplementary Movements
Push-Up
Abmat Sit-Up
WOD
AMRAP10
12 Goblet Squats
10 Abmat Sit-Ups
8 Push-Ups
Mittwoch
CrossFit Basics
Mittwoch, 14. Dezember
Hip Halo + Upper Body Flow
Strength
Front Squat
3-3-2-2-1-1 with Tempo 3211
70 – 75 – 80 – 82,5 – 85 – 85+% of 1RM
Rest 2:00 Minutes
Strength Accessory
3 Rounds | For Time
8-10 Front Squats (45-50% of 1RM FS)
8-10 Toes to Bar
8-10 Burpees over Bar
Cap at 6:00 Minutes, Rest until 7:00 Minutes
20-30 Burpees over Bar
20-30 Toes to Bar
20-30 Front Squats
Cooldown
1) Couch Stretch x1min/ side
2) Pigeon Pose x1min/ side
3) Seated Forward Fold x2min
CrossFit Fundamentals
Mittwoch, 14. Dezember
Deadlift (Fundamental 4)
Main Movements
Deadlifts
5-5-5-5
Supplementary Movements
DB Snatch
WOD
„Chipper“
40 Alternating DB Snatches
30 Sit-Ups or Leg Raises
20 Burpees over the DB
30 Sit-Ups or Leg Raises
40 Alternating DB Snatches
Donnerstag
CrossFit Basics
Donnerstag, 15. Dezember
Banded 7 + Upper Body Flow
WOD
4x AMRAP2
20 Single DB Box Step-Ups (22,5/15)
Max Reps Handstand Push-Ups
Rest 1:00 b/t AMRAP’s
Strength Accessory:
3 Sets:
6-10 (weighted) Chin-Ups
10-15 (weighted) Push-Ups
30m Single DB/KB Overhead Carry (R/L)
Cooldown
1) Prayer Lat Stretch x 1min/side
2) Twisted Cross x 1min/side
3) Deadhang x 1min
Freitag
CrossFit Basics
Freitag, 09. Dezember
Hip Halo + Lower Body Flow
Strength
1 1/4 Front Squat
3-3-3-3-3
65 – 70 – 75 – 78 – 80+% of 1RM Front Squat
Rest 120sec
WOD
4 Rounds | For Time
50m DB Farmers Carry (22,5/15)
30 Wallballs (9/6)
15 Hollow Rocks
Cooldown
1) Prayer Lat Stretch x 1min/ side
2) V-Sit x 2min
3) Pigeon Pose x 1min/ side
Hip Halo + Upper Body Flow
Strength
Deadlift
5×3 @80-85+%
Rest 90-120sec
Strength Accessory
3 Sets:
10 DB Lunge Walkthroughs (5/side)
10 Elevated Toes DB Deadlifts
15 Banded Pull Throughs or heavy KB Swings
Rest 2:00 Minutes b/t Sets
Cooldown
1) Couch Stretch x1min/ side
2) Pigeon Pose x1min/ side
3) Seated Forward Fold x2min
CrossFit Fundamentals
Freitag, 09. Dezember
THRUSTER (Fundamentals 3)
Main Movements
Thruster
Supplementary Movements
Pull-Up & Scaling Options
Wallball
WOD
Every 1:30 Minutes x5
15-20 Wallballs
In the remaining Time:
Max Reps Pull-Ups or Ring Rows
fast)
Samstag
CrossFit Gymnastic
Samstag, 10. Dezember
Banded 7 + Upper Body Flow
Skill
10 Minutes Pre-Wod Skill Progressions
WOD
Every 90sec for 30 Minutes (4 Sets each Movement)
Station 1 – 15-20 T2B/ Sit-Ups
Station 2 – 70-100 Double-Unders/ x1.5 SU
Station 3 – 20/16cal Row /15/12cal
Station 4 – 12-15 HSPU/ 3-4 Wall Walks
Station 5 – Rest
1) Forearm Stretch x2min
2) Prayer Stretch x2min
3) Twisted Cross x1min/ side
CrossFit Basic
Samstag, 10. Dezember
Hip Halo + Lower Body Flow
Strength
Power or Squat Snatch
3-3-2-2-2
60-65-70-72,5-75% of 1RM Snatch
Rest 90-120sec
WOD
3 Rounds | For Time
6 Devils Press
8 DB Power Cleans
800/600m Bike @high effort
Rest Walk 3:00 Minutes
Cooldown
1) Pigeon Pose x 1min/ side
2) Seated SL Forward Fold x 1min/ side
3) Deadhang x1min