Montag
CrossFit Basics
Montag, 29. November
Banded 7 + Warmup Flow:
15 Scapula Pull-Ups
10 Plank to Down Dog
2 Rounds/ arm:
3 KB Turkish Sit-Ups
3 KB Seated Z-Presses
3 KB Half-Kneeling Windmills
3 KB Overhead Reverse Lunges
3 KB Single Leg RDL’S
Strength
Push Press
5,5,4,4,3,3
*15-20sec OH Hold after last rep
Rest 90-120sec
WOD
2 Rounds:
10/8cal Row + 3 Thrusters
15/12cal Row + 5 Thrusters
20/16cal Row + 7 Thrusters
– Rest 3:00 Minutes b/t Rounds –
Olympic Lifting Class
Montag, 29. November
Olympic Lifting
Hip Halo + Banded 7
Burgener Snatch Warm-Up
Barbell Primer
Muscle Snatch + Snatch Drops + Pressing Snatch Balance (3+3+3) x3
Rest 60-90sec
Snatch Push Press + Snatch Balance
(3+2) x4
work up in weight
Rest 60-90sec
Power Snatch (into OHS) + Snatch
(1+1) x4
work up to 70-80% of 1 RM
Snatch Pull 3×3 @100% of 1RM Snatch
Rest 60-90sec
Dienstag
CrossFit Basics
Dienstag, 30. November
Banded 7 + Warm-Up Flow
Gymnastic Strength & Skill
Toes to Bar
1x Max Reps unbroken Toes to Bar
Rest 2:00 Minutes
EMOM4 – 20% of Max
Rest 1:00 Minute
EMOM3 – 25% of Max
Rest 1:00 Minute
EMOM2 – 30% of Max
Rest 2:00 Minutes
Max Time Deadhang
OR Progression EMOM with Kip Swings…
WOD
Every 4:00 Minutes x4
20 Wallballs
16 Alternating DB Snatches
12/9 cal Bike
Mittwoch
CrossFit Basics
Mittwoch, 01. Dezember
Banded 7 + Warm-Up Flow
Strength
Every 2 Minutes for 16 Minutes (8 Sets):
Clean Deadlift + Hang Power Clean + Power Clean + Push Jerk
*reset after the Hang Power Clean
WOD
4 Rounds:
60m DB Farmers Carry
25 Sit-Ups
10 Deadlifts (100/60kg)
CrossFit Fundamentals
Mittwoch, 01. Dezember
Fundamentals 8
Main Movements
Barbell Clean
DB Clean
WOD
EMOM12:
15 DB Cleans
12 Knee Raises
9 Wallballs
Donnerstag
CrossFit Basics
Donnerstag, 02. Dezember
Banded 7 + Warm-Up Flow
Gymnastic Strength & Skill
Handstand Push-Up
1x Max Reps of unbroken Strict Handstand Push-Ups
Rest 2:00 Minutes
EMOM3 – 20% of Max
Rest 1:00 Minute
EMOM2 – 25% of Max
Rest 1:00 Minute
EMOM1 – 30% of Max
Rest 2:00 Minutes
Max Reps Pike Handstand Push-Ups
OR Progression with Pike Handstand Push-Ups…
WOD
Every 7:00 Minutes x2
25/20cal Row
25 Anchored Feet Sit-Ups
25/20cal Row
25 Toes to Bar or V-Ups
Freitag
CrossFit Basics
Freitag, 03. Dezember
Hip Halo + Warm-Up Flow
Strength
Tempo Back Squat
5,5,4,4,3 @32X1
Rest 2-3 Minutes
WOD
20-16-12-8-4
Box Jump-Overs
10-8-6-4-2
Strict Pull-Ups
*14 KB/DB Front Rack Walking Lunges after each Round
CrossFit Fundamentals
Freitag, 03. Dezember
Fundamentals 9
Main Movements
Barbell and DB Thrusters
WOD
„Fran“
21-15-9
Thrusters
Pull-Ups/ Ring Rows
Timecap 12
Samstag
CrossFit Team Class
Samstag, 04. Dezember
Hip Halo + Warm-Up Flow
Partner WOD:
„Black Friday“
For time:
200 Box Jump Overs
150 Wallballs
100 Ground to Overhead (40/30kg)
75 Burpees over Bar
50 Pull-Ups
Olympic Lifting Class
Samstag, 04. Dezember
Olympic Lifting
Hip Halo + Banded 7
Burgener Snatch Warm-Up
Barbell Primer
Muscle Snatch + Snatch Drops + Pressing Snatch Balance (3+3+3) x3
Rest 60-90sec
Snatch Push Press + Snatch Balance
(3+2) x4
work up in weight
Rest 60-90sec
Power Snatch (into OHS) + Snatch
(1+1) x4
work up to 70-80% of 1 RM
Snatch Pull 3×3 @100% of 1RM Snatch
Rest 60-90sec