CrossFit Basics
Montag, 27. November
Warm-Up Flow
Upper Body
3:00 Bike/ Row/ Rope Jump
Hip Halo or Banded 7
Movement Prep
Complex 1:
2 sets
10 KB Suitcase Deadlifts (5/5)
10 KB Snatch (5/5)
10 KB Overhead Reverse Lunges (5/5)
Complex 2:
10 KB Single Arm Swings (5/5)
10 KB Hang Power Cleans (5/5)
10 KB Single Arm Thruster (5/5)
WOD
Team of 2
AMRAP25:
10 Handrelease Push-Ups
10 Double DB Snatch or 16 DB Snatch (22,5/15)
12/9cal Bike or 15/12cal Row
10 DB Devils Press or 16 Single Arm Devils Press (22,5/15)
30m DB/KB Farmers Carry (32/24)
Cooldown
1) Seated Piriformis Stretch x1min/ side
2) Butterfly x2min
3) Prayer x2min
Olympic Lifting Class
Montag, 27. November
Banded 7 + Hip Halo
Burgener Warm-Up
Part 1
Snatch Lift-Off + Snatch Pull + Snatch High Pull + Snatch
(1+1+1+1) x4 @ RPE 5 – 5.5 – 6 – 6
Rest 90sec
Part 2
Snatch
5×3 @ RPE 6 – 6.5 – 7 – 7 – 7.5
Rest 90-120sec
Part 3
Snatch Pull
3×5 @ RPE 8 – 8.5 – 9
Rest 90-120sec
Dienstag
CrossFit Basics
Dienstag, 28. November
Hip Halo
Movement Prep: Complex 2
WOD
For time
20 Burpee Pull-Ups
30 Thrusters (40/30)
30m HSW or 10 Wall Walks
20 Burpee Pull-Ups
Time Cap: 15 Minutes
Accessory
3 sets of:
10 Alternating DB Arnold Presses (each side)
10 Double DB RDLs (Toe elevated)
Cooldown
1) Twisted Cross x 1min/ side
2) Prayer Stretch x 1min/ side
3) Seated Forward Fold x 1min/ side
CrossFit Fundamentals
Mittwoch
CrossFit Basics
Mittwoch, 29. November
Hip Halo + Banded 7
Movement Prep: Lifting Prep
Strength
Hang Power Clean + Push Jerk
(2+2) x5 @ RPE 6 – 6.5 – 7 – 7 – 7.5
Rest 120sec
WOD
AMRAP15:
20 Deadlifts (50/35)
50 Double-Unders
30 Reverse Lunge Steps (bodyweight)
50 Double-Unders
10 Hang Power Cleans (50/35)
Cooldown
1) Prayer x2min
2) Saddle x2min
3) Seated Forward Fold x2min
CrossFit Fundamentals
Mittwoch, 29. November
PRESS (Fundamentals 2)
Main Movements
Strict Press
Push Press
Push Jerk
Supplementary Movements
Box Jump/ Box Jump Over
WOD
30-20-10
Push Presses
Box Jump Overs
Donnerstag
CrossFit Basics
Donnerstag, 30. November
Hip Halo
Movement Prep: Complex 2
Strength
Deadlift
4×5 @ RPE 7 – 7.5 – 8 – 8
*superset with 15sec Bike Sprint
WOD
Every 3:00 x5
20/16cal Row or Ski
12-15 Toes to Bar or 20-25 Abmat Sit-Ups
Cooldown
1) Seated Forward Fold x 2min
2) Prayer Stretch x 1min/ side
3) Seal Pose x 1min
Olympic Lifting Class
Donnerstag, 30. November
Hip Halo + Banded 7
Part 1
Hang Pause Clean + Push Jerk
(3+1) x4 @ RPE 5 – 5.5 – 6 – 6.5
*Pause 3sec in receive of Clean and Jerk
Rest 90sec
Part 2
Hang Clean + Split Jerk
5×3 @ RPE 7 – 7 – 7.5 – 7.5
Rest 90-120sec
Part 3
Clean Pull
3×5 @ RPE 8 – 8.5 – 9
Rest 90-120sec
Freitag
CrossFit Basics
Freitag, 01. Dezember
Banded 7
Movement Prep: Complex 1
WOD
4x AMRAP3
10 Push Presses (65% of 1RM)
15 KB Swings
Max Calories Bike/Ski/Row
– Rest 1:30 b/t AMRAPs –
Accessory
3 Sets of:
6 DB Step-Ups (each leg)
14 Plank Rows (total)
20 Dead Bugs (hold KB above you)
Rest 60-90sec
Cooldown
1) Prayer Lat Stretch x1min/ side
2) Twisted Cross x1min/ side
3) Seated Forward Fold x2min
CrossFit Fundamentals
Freitag, 01. 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
Samstag
CrossFit Gymnastic
Samstag, 02. Dezember
Banded 7
Gymnastic Skill
Skill Work Kipping Pull-Up
or higher Skill
Gymnastic Complex:
2 Sets of:
3 Rounds
5 Strict C2B Pull-Ups
8m HSW or 2 Wall Walks
– Rest 3:00 b/t Sets –
Accessory
3 sets of:
10 Dip Supported Leg Raises
20 Heel Taps (each side)
10 Side Star Plank Reach Throughs
30m Suitcase Carry (each side)
CrossFit Basic
Samstag, 02. Dezember
Hip Halo
Movement Prep: KB Complex 2
Strength
Back Squat
5×5 @ RPE 7 – 7.5 – 8 – 8 – 8
Rest 120sec
WOD
2 sets of:
50m DB Front Rack Carry (AHAP)
15 Box Jumps (30/24)
40m DB Walking Lunges (AHAP)
– Rest 3:00 –
Time Cap: 5 Minutes each Set
Cooldown
1) Twisted Cross x 1min/ side
2) Prayer Stretch x 1min/ side
3) Deadhang x 1min
Cooldown
1) Couch Stretch x1min/ side
2) Pigeon x1min/ side
3) Prayer x2min