Montag
CrossFit Basics
Montag, 14. Juni
Strength
Every 2 Minutes for 16 Minutes (8 sets):
Power Clean + 2 Hang Power Clean
start at 60% and build up in weight
WOD
2 Rounds for time:
30-20-10
KB Swings (32/24kg)
Single Arm KB/DB Push Presses
Box Jumps (Step down)
*use different weights for KBS and KB/DB PP
– Rest 3:00 b/t rounds –
Olympic Lifting Class
Montag, 14. Juni
Olympic Lifting
Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec
Power Clean + Push Jerk + Split Jerk
(1+1+1) x3
build up from weights before
Rest 60-90sec
Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk
Rest 60-90sec
Clean & Jerk
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec
Clean Pulls
3×3 @90-100% of 1RM Clean
Rest 60-90sec
Dienstag
CrossFit Basics
Dienstag, 15. Juni
Strength
15min to work up to 3RM Back Squat
start at 60% and build up in weight in 6-8sets
1×20+ reps @60% of your today’s 3RM
WOD
4 Rounds for time:
6 Alternating Single DB Devil’s Presses
8 Alternating DB Snatches
10 Single DB Step-Ups
12 Squat Jumps
– Rest 1:00 b/t rounds –
CrossFit Advanced Class
Dienstag, 03. November
Mittwoch
CrossFit Basics
Mittwoch, 16. Juni
Strength
15min to work up to 3RM Strict Press
start at 60% and build up in weight in 6-8sets
1x max reps Push Press @ today’s 3RM Strict Press
WOD
5 Rounds for time:
15/12cal Row
20 DB Shoulder to Overhead (22,5/15kg)
40 Double-Unders
– Rest 1:00 b/t rounds –
CrossFit Fundamentals
Mittwoch, 16. Juni
Fundamentals
Movements to review
Deadlift
Air Squat
Main Movements
Overhead Squat
Snatch
Suplementary Movements
Push-Up
WOD
AMRAP12:
10 Hang Snatches
5 Overhead Squats
10 Push-Ups
*use PVC Pipe or BB
Donnerstag
CrossFit Basics
Donnerstag, 17. Juni
Strength
15min to work up to 3RM Front Squat
start at 60% and build up in weight in 6-8sets
:30s Hold in bottom of FS @ 80% of today’s 3RM
WOD
27-21-15-9
Calories Row/ Bike
Overhead or Front Squat (40/30kg)
*perform 15 Handrelease Push-Ups at the beginning and after each round
Olympic Lifting Class + Open Gym
Donnerstag, 17. Juni
Olympic Lifting
Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec
Power Clean + Push Jerk + Split Jerk
(1+1+1) x3
build up from weights before
Rest 60-90sec
Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk
Rest 60-90sec
Clean & Jerk
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec
Clean Pulls
3×3 @90-100% of 1RM Clean
Rest 60-90sec
Freitag
CrossFit Basics
Freitag, 11. Juni
Strength
15min to work up to 3RM Deadlift
start at 60% and build up in weight in 6-8sets
WOD
Against a 2:00 running clock:
12 Burpee Box Jump Overs
Max Reps of Deadlifts
– Rest 1:30 and repeat for a total of FOUR rounds –
CrossFit Fundamentals
Freitag, 18. Juni
Fundamentals
Movements to review
Hang Sntach
Overhead Squat
Main Movements
MB Clean
Barbell Hang Clean
Ring Dip/ Dip/ Box Dip
WOD
10-8-6-4-2
MB Clean
Dip
Turkish Get-Up (R/L) on every other round
Samstag
CrossFit Basics
Samstag, 12. Juni
WOD
For time:
50cal Bike/Row
5 Rounds:
5 Power Cleans
5 Burpee Box Jump Overs
40cal Bike/Row
4 Rounds:
4 Power Cleans
4 Burpee Box Jump Overs
30cal Bike/Row
3 Rounds:
3 Power Cleans
3 Burpee Box Jump Overs
Olympic Lifting Class
Samstag, 19. Juni
Olympic Lifting
Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec
Power Clean + Push Jerk + Split Jerk
(1+1+1) x3
build up from weights before
Rest 60-90sec
Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk
Rest 60-90sec
Clean & Jerk
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec
Clean Pulls
3×3 @90-100% of 1RM Clean
Rest 60-90sec