CrossFit Basics
Montag, 22. April
Warm-Up:
Row or Ski 100m, You go I go style.
The goal is to stop exactly at 100m. If you do less or more metres, you have to do as many Burpees as metres difference till 100m (10 Rounds)
WOD
Team of 2
AMRAP8
10 Sync. Lateral Burpees over Bar
10 Sync Front Squats (50/35kg)
10 Burpee Pull-Ups/ BMU (split anyhow)
Rest 4min
AMRAP8 (share anyhow)
500m Row
30 Wallballs (9/6kg)
20 HSPU/ Push-Ups
10 Deadlifts (100/70kg or 60%)
Rest 4min
AMRAP8
20 Sync. Alternating DB Snatches (22,5/15kg)
20 Toes to Bar/ Hanging Leg Raises/ Sit-Ups
Cooldown
1) Prayer x1min/ side
2) Single Leg Forward Fold x1min/ side
3) Pigeon x1min/ side
Olympic Lifting Class
Montag, 22. April
Lifting Warm-Up
Part 1
Push Press + Push Jerk
(2+3) x4 @80% of 1RM Push Press
Rest 90-120sec
Part 2
Clean Deadlift to Mid Thigh + Floating Clean + Jerk Dip + Pause Split Jerk*
(1+1+1+1) x4 @75-85% of 1RM C&J
*Pause 2sec in the receive
Rest 120sec
Part 3
Clean Pull + Dip and Shrug
(3+5) x3 @105% of 1RM Clean
Dienstag
CrossFit Basics
Dienstag, 23. April
Warm-Up
2 rounds with empty Barbell
5 Jefferson Curls
5 Good Mornings
5 Back Squats, slow down, fast up
5 Back Squats with 3sec pause in the bottom
5 Back Squats one and halves
Strength
Back Squat
1) Build to today’s technical heavy 1RM
WOD
6x 2min on/ 1min off, alternating between:
A) AMRAP
250/200m Row
15 HR Push-Ups/ HSPU
B) AMRAP
40 DU/ 60 SU
20 Air Squats/ 10 Alt. Pistols
Cooldown
1) Twisted Cross x 1min/side
2) Seated Forward Fold x 2min
3) Prayer x1min/side
Mittwoch
CrossFit Basics
Mittwoch, 24. April
Warm-Up
3 Rounds for quality:
10 Hanging Shoulder Rotations
20sec Arch Hold
5+5 SA DB Strict Press
Gymnastic
EMOM15
Minute 1 – 20-40sec Wall-facing HS Hold/ Straight Arm Plank
Minute 2 – 6-10 Strict Chin-Ups (weighted/ banded)
Minute 3 – 10-15 Plate Sit-Ups
WOD
AMRAP18
20/15cal Bike
20 V-Ups/ Tuck-Ups
20 SA DB S2OH (10+10, 22,5/15kg)
15 Pull-Ups (C2B/ Jumping)
Cooldown
1) Banded Lat Stretch x1min/side
2) Twisted Cross x1min/side
3) Forward Fold x2min
Endurance Class
Mittwoch, 24. April
EMOM36
Minute 1 – 8-16cal Row
Minute 2 – 8-14 American KB Swings
Minute 3 – 6-14cal Bike
Minute 4 – 40sec Plank Hold
For each movement: pick one number of repetitions and stick to it
Donnerstag
CrossFit Basics
Donnerstag, 25. April
Warm-Up
With an empty Barbell:
5 Bradford Press
10 Good Mornings
10 Back Squats
10 BTN Push Press
20 Alt. Back Rack Lunges
10 Hang Muscle Cleans
Weightlifting/ Strength
Power Clean + Hang Power Clean + Push Jerk
1) Build to a technical heavy 1+1+1
2) Every 90sec x3: 1 Power Clean + 1 Push Jerk @90-100% of 1)
3) Every 90sec x3: 1 Hang Power Clean + 1 Push Jerk @90-100% of 1)
WOD
7 Hang Power Cleans
7 Thrusters
7 Sumo DL High-Pulls
7 S2OH
7 Lateral Burpees over Bar
Rx: 45/30kg
Time Cap: 15min
Cooldown
1) Pigeon x 2min
2) Forearm Stretch x2min
3) Standing Forward Fold x2min
Olympic Lifting Class
Donnerstag, 25. April
Hip Halo + Banded 7
Part 1
Snatch Deadlift (Pause b/k) + High Hang Muscle Snatch + Hang Speed Power Snatch + 10sec OHS
(3+3+3+1) x3 @RPE5
Rest 90sec
Part 2
Snatch Pull + Panda Pull + Pause Hang Snatch
(1+1+1) x3 @65, 70, 75% of 1RM
Rest 90-120sec
Part 3
Snatch
5×2 @70-85% of 1RM
Rest 90-120sec
Freitag
CrossFit Basics
Freitag, 26. April
Warm-Up
5min Stick drop game
If the stick touches the floor the member has to perform 3 Burpees
WOD
EMOM30
Minute 1 – Max Calories Row or Ski
Minute 2 – Max Alt. SA Devils Presses (22,5/15kg)
Minute 3 – Max Shuttles (2x 7.5m)
Minute 4 – Max Single DB Box Step-Ups (22,5/15kg)
Minute 5 – Rest
Accessory
3x 1min on/ 1min off:
5-10 Hollow Rocks
10sec Hollow Hold
Max Sit-Ups in the remaining time
Cooldown
1) Twisted Cross x1min/ side
2) Seal Pose x1min
3) Half Kneeling Saddle x1min/side
Samstag
CrossFit Gymnastic
Samstag, 27. April
Warm-Up
2 rounds for quality:
10-20 Scapula Push-Ups
20m Bear Crawl
Gymnastic Skill Development
HS Walk
1. 3×1 Wall Walk into 10 Plate Climbs
2. 3×1 Wall Walk into 10 Shoulder Taps
3. 3×1 Wall Walk into 5m HSW away from the wall
4. 2x HSW over Obstacle
Gymnastic Conditioning
EMOM12 for quality
Minute 1 – 7m HSW (over obstacle) or 2 Wall Walks
Minute 2 – 2-3 Rope Climbs or Climb from laying to standing
Minute 3 – Rest
CrossFit Basic
Samstag, 27. April
Warm-Up
3 rounds for quality:
30-50 SU
5+5 Bottom-Up KB Strict Press
15-20 Banded Face-Pulls
Strength
Single Arm DB Strict Press (seated)
4×10 each arm
Bent Over Rows
4x 15-20
WOD
3x 4min on/ 2min off:
Buy-In: 200m Run
AMRAP in the remaining time:
10 Toes to Bar/ Leg Raises to 90°
10 Russian KB Swings (24/16kg)
10 Box Jumps
Cooldown
1) Couch Stretch x 1min/side
2) Pigeon x 1min/side
3) Prayer x2min