Montag
CrossFit Basics
Montag, 08. August
Warm-Up Flow
Upper Body
3:00 Minutes Bike/Row/Run
Banded 7
2 Rounds of:
KB Snatch + KB Push Press + KB Windmill x5 (R)
KB Snatch + KB Push Press + KB Windmill x5 (L)
:30sec Supinated Deadhang
Lower Body
3:00 Minutes Bike/Row/Run
Hip Halo
2 Rounds of:
KB Goblet Hold Kang Squat x5
KB Goblet Hold Lunge Matrix (R) x3
KB Goblet Hold Lunge Matrix (L) x3
Lunge Matrix = Reverse, Forward, Lateral Lunge, Squat
Partner WOD
8 Rounds each | „I go, you go“
30 Double-Unders
10 Box Jumps
5 Thrusters (AHAP)
Accessory
3 Sets
45sec DB Farmers Carry (AHAP)
60sec Plank Hold
45sec DB Overhead Carry
Rest as needed
Olympic Lifting Class
Montag, 08. August
Banded 7 + Hip Halo
Burgener Snatch Warm-Up
Primer
3 Sets:
5 Snatch Grip Upright Rows
5 Snatch Grip Strict Press behind the Neck
5 Pressing Snatch Balance with 3sec bottom Hold
Complex 1
Lift-Off + High Hang Snatch + Hang Snatch
(1+1+1) x4 @55-65% of 1RM
Rest 60-90sec
Complex 2
Lift-Off + Hang Snatch + Snatch
(1+1+1) x4 @65-75% of 1RM
Rest 60-90sec
Snatch Doubles
1.1 x6 @75-85% of 1RM
Rest 60-90sec
Snatch Deadlift
3×3 @ 3111 Tempo AHAP
*superset with 15-20 Banded Hamstring Curls
Rest 90-120sec
Dienstag
CrossFit Basics
Dienstag, 09. August
Hip Halo + Lower Body Flow
Strength
Deadlift
1×2 @80% of 1RM
2×2 @85% of 1RM
2×2 @87,5-90% of 1RM
Rest 2-3 Minutes
WOD
5 Rounds | For Time
15 Air Squats
11 Toes to Bar
7 Hang Clean & Jerks (50/35)
Mittwoch
CrossFit Basics
Mittwoch, 10. August
Banded 7 + Upper Body Flow
Strength
Every 90sec for 15 Minutes (10 Sets)
Sets 1-5 – Power Snatch + Hang Power Snatch + OHS
Sets 6-10 – Power Snatch + OHS
Build up in weight over 10 Sets and start around 60-65%
WOD
Every 5 Minutes for 20 Minutes (4 Sets)
15/12cal Row or Bike
12-16 MB Sit-Ups (anchored feet)
12-16 Alternating DB Snatches (AHAP)
12-16 Box Jump-Overs
CrossFit Fundamentals
Mittwoch, 10. August
Fundamentals 4
Main Movements
Deadlift
Sumo Deadlift High-Pull
Supplementary Movements
Rowing
KB Swings
WOD
3-4 Rounds of AMRAP3
500/400m Row
In the remaining Time complete
7 KB Deadlifts
7 KB Swings
Rest 60sec b/t AMRAP’s
Donnerstag
CrossFit Basics
Donnerstag, 11. August
Banded 7 + Upper Body Flow
Strength
Strict Press
4-4-4-4-4
Start around 65-70% of 1RM and build up
WOD
6 Rounds | For Time
15/12cal Row or Bike
10 Handstand Push-Ups or 15 Push-Ups
5 Power Cleans (60/40)
Rest 45sec b/t Rounds
Freitag
CrossFit Basics
Freitag, 12. August
Banded 7 + Upper Body Flow
Skill
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40…
or Double-Unders Practice
Gymnastic Strength
Higher Skill Option:
30m Handstand Walk or 6-8 Wall Walks
15 Bar Muscle-Ups
30 Toes to Bar
15 Bar Muscle-Ups
30m Handstand Walk or 6-8 Wall Walks
Lower Skill Option:
5 Wall Walks
10 Burpee Pull-Ups
15 Toes to Bar
30m Bear Crawl
15 Toes to Bar
10 Burpee Pull-Ups
5 Wall Walks
Time Cap: 15 Minutes
Core
2-3 Rounds
15 V-Ups
7 Side Star Plank Reach Throughs (each side)
60sec Plank Hold
7 KB Windmills
Rest 2:00 Minutes
CrossFit Fundamentals
Freitag, 12. August
Fundamentals 5
Main Movements
Overhead Squats
Hang Snatch
Push-Ups
WOD
AMRAP12
5 Hang Power Snatches
7 Overhead Squats
12 Push-Ups
Samstag
CrossFit Team Class
Samstag, 13. August
Banded 7 + Hip Halo
Team WOD
Cipper | For Time
80 Wallballs (9/6)
30 Power Snatches (50/35)
20 DB Box Step-Overs (22,5/15)
60 Wallballs
30 Hang Power Cleans (50/35)
40 DB Box Step-Overs
40 Wallballs
30 Shoulder to Overhead (50/35)
60 DB Box Step-Overs
Olympic Lifting Class
Samstag, 13. August
Banded 7 + Hip Halo
Burgener Snatch Warm-Up
Primer
3 Sets:
5 Snatch Grip Upright Rows
5 Snatch Grip Strict Press behind the Neck
5 Pressing Snatch Balance with 3sec bottom Hold
Complex 1
Lift-Off + High Hang Snatch + Hang Snatch
(1+1+1) x4 @55-65% of 1RM
Rest 60-90sec
Complex 2
Lift-Off + Hang Snatch + Snatch
(1+1+1) x4 @65-75% of 1RM
Rest 60-90sec
Snatch Doubles
1.1 x6 @75-85% of 1RM
Rest 60-90sec
Snatch Deadlift
3×3 @ 3111 Tempo AHAP
*superset with 15-20 Banded Hamstring Curls
Rest 90-120sec