Montag
CrossFit Basics
Montag 6. Juli
Warm Up
Warm-Up.
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Wod
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Ground to Overheads (40/30kg)
Olympic Lifting Class
Montag 6. Juli
Warm Up
Snatch Warm Up
Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.
Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold
Dienstag
CrossFit Basics
Dienstag 7. Juli
Warm Up
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Single Leg RDL
30 seconds of Russian Twists
30 seconds of Plank Shoulder Taps
Rest 30-60 seconds
WOD
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats
CrossFit Advanced Class
Dienstag 7. Juli
Skill
Skill:
Ring MU
5x
Row 200m
Mu
WoD
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
@leicht ca 45/30
Cash out:
Mittwoch
CrossFit Basics
Mittwoch 8. Juli
Warm-Up
Snatch Warm-Up
Followed by…
Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds
WOD
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead Squats (60/40kg)
Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)
Station 4 – Rest
CrossFit Fundamentals
Mittwoch 8. Juli
Fundamentals 4
Widerholung:
Pull-ups + Skalierung
Teaching:
Hauptübungen
-Deadlift
-Sumo deadlift high pull
Ergänzende Übungen:
-Rudern
-Kettlebell swings
Diskussion:
-Reduzierung der unterschiedlichen Bewegungsmuster innerhalb eines Workouts.
(zb. ähnliche Muster bei Deadlifts + Rudern)
Workout:
500/400m row
in übriger Zeit von: AMRAP 3
7 KB Deadlifts
7 KB Swings
rest 1 min
!4 Runden!
Crossfit Gymnastics
Mittwoch 10. Juni
Gymnastic Strength/ Skill
WOD
Accessory
Donnerstag
CrossFit Basics
Donnerstag 9. Juli
Warm Up
Overhead Movement Prep
Followed by…
Three sets of:
Press in Split Jerk Position x 3-5 reps
Recover to Standing w/ Barbell Overhead (front foot moves first!)
Alternating Reverse Lunges (barbell overhead) x 6
Rest as needed
Lifting
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
WOD
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (22,5/15kg)
800 Meter Run
Olympic Lifting Class
Donnerstag 9. Juli
Warm Up
Snatch Warm Up
Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.
Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold
Freitag
CrossFit Basics
Freitag 10. Juli
Warm Up
Mobility for Squat
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
WOD
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups /L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats) / Alternating Cossack Squats with Goblet Hold
Crossfit Gymnastics
Freitag 5. Juni
Gymnastic Sill&Strength
Wod
Accessory
CrossFit Fundamentals
Freitag 10. Juli
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
Samstag
Olympic Lifting Class
Samstag 11. Juli
Warm Up
Snatch Warm Up
Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.
Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold
CrossFit Basics Class
Samstag 11. Juli
Warm Up:
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
WOD:
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (50/35kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (15/12kg)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run