Montag
CrossFit Basics
Montag, 20. März
Warm-Up Flow
Upper Body
3:00 Bike/ Row/ Rope Jump
+
2 Rounds of:
5 Plank to Alternating Toe Touches/ side
5 Side Plank Rotations/ side
5 Tall Kneeling Shoulder CARs/ side
:30sec Supinated Deadhang
+
Banded 7
Lower Body
3:00 Bike/ Row/ Rope Jump
+
2 Rounds of:
5 Worlds Greatest Stretch/ side
5 Shinbox Switches/side
5 Baby Maker
5 Squat Thoraric Rotations/ side
10m Duck Walk
+
Hip Halo
WOD
„You go, I go“
Every 4:00 Minutes, for 32 Minutes (8 Sets):
20-25 Wallballs
500/400m Row
In the remaining:
Max Reps of Alt. Single Arm Devils Press
Alternate Sets with Partner, A work, B rest, B work, A rest
Cool Down
1) Saddle x 2min
2) Prayer Lat Stretch x 1min/ side
3) Seated Forward Fold x 2min
Olympic Lifting Class
Montag, 20. März
Banded 7 + Hip Halo
Part 1
5-5-3-3
Tall Snatch @moderate weight
Rest 90sec
Part 2
Snatch Balance
5×3 @70-80% of 1RM Snatch
Rest 90sec
Part 3
Snatch Lift-Off + Snatch Deadlift + Hang Snatch + Snatch
(1+1+1+1) x3 @60-65% of 1RM Snatch
Rest 90sec
Part 4
Snatch Lift-Off + Snatch Deadlift + Snatch
(1+1+1) x3 @70-80% of 1RM Snatch
Rest 90sec
Part 5
Tempo Snatch Pulls
3×3 @95% of 1RM Snatch (normal speed up, 5sec down)
Rest 90sec
Dienstag
CrossFit Basics
Dienstag, 21. März
Upper Body Flow + Banded 7
WOD
For Time
30/24 Cal Bike or Row
20-25 Push-Ups
400m Run
22/18 Cal Bike or Row
20-25 Push-Ups
300m Run
16/12 Cal Bike or Row
20-25 Push-Ups
200m Run
8/7 Cal Bike or Row
20-25 Push-Ups
100m Run
Time Cap: 18 Minutes
Strength Accessory
3 Rounds of:
10 DB Bench Presses
10 Seated Single DB French Press
Rest 2:00 Minutes b/t Rounds
Cooldown
1) Deadhang x1min
2) Twisted Cross x1min/ side
3) Triceps Stretch x1min/ side
CrossFit Fundamentals
Mittwoch
CrossFit Basics
Mittwoch, 22. März
Lower Body Flow + Hip Halo
Strength
Back Squat
10-8-6-4-2
60-70-80-85-90% of 1RM
WOD
4 Rounds | For Time
8 Burpee Box Jump or Get Overs
16-24 Pull-Ups
Cooldown
1) Chest Stretch x1min/ side
2) Twisted Cross x1min/ side
3) Saddle x2min
CrossFit Fundamentals
Mittwoch, 22. März
SQUAT (Fundamental 1)
Main Movements
Air Squat
Front Squat
Overhead Squat
Supplementary Movements
Push-Up
Abmat Sit-Up
WOD
AMRAP10
12 Goblet Squats
10 Abmat Sit-Ups
8 Push-Ups
Donnerstag
CrossFit Basics
Donnerstag, 23. März
Lower Body Flow + Hip Halo
Strength
TnG Deadlift
4×10 @60-70% of 1RM
WOD
AMRAP12:
1-3-5-7-9…
Power Cleans (50/35)
Front Squat
Burpee Over Bar
Cooldown
1) Prayer Lat Stretch x 1min/ side
2) Half Kneeling Saddle x 1min/ side
3) Piriformis Stretch x 1min/ side
Freitag
CrossFit Basics
Freitag, 24. März
Upper Body Flow + Banded 7
Strength
Every 90sec for 6 Minutes (4 sets):
5 Push Press @65-70% of 1RM
…directly followed by…
Every 90sec for 6 Minutes (4 sets):
3 Push Jerks @75-80% of 1RM
WOD
AMRAP12:
15 Toes to Bar or V-Ups
40 Thrusters (20/15)
75 Double-Unders or 125 Single-Unders
Cooldown
Twisted Cross x1min/ side
Pancake x2min
Couch Stretch x1min
CrossFit Fundamentals
Freitag, 24. März
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
Samstag
CrossFit Gymnastic
Samstag, 25. März
Upper Body Flow + Banded 7
Gymnastic Skill
20 Minutes of Bar Muscle-Up Progressions
Core Accessory
3-4 Rounds of:
20m Single DB Overhead Carry/ side
10 Strict Toes to Bar or Leg Raises
20m Single DB Overhead Carry/ side
15 Pulse Ups
20m Single DB Overhead Carry/ side
:45sec Face Up Chinese Plank
Cooldown
Shoulder Extension Stretch x1min
Banded Lat Stretch x1min/ side
Standing Straddle x2min
CrossFit Basic
Samstag, 25. März
Hip Halo + Banded 7
Strength
Every 90sec for 15 Minutes (10 sets):
Clean Pull + Hang Power Clean + Power Clean
start @60% and build up in weight
Strength Accessory
3-4 Rounds of:
8-10 Weighted Glute Bridges @20X1
12-15 Banded Pull Throughs
Rest 1:00 Minute
6-8 Strict Pull-Ups
10-12 Double DB Bent over Rows @21X1
Rest 1:00 Minute
Cooldown
Banded Lat Stretch x1min/ side
Butterfly Stretch x2min
Single Leg Forward Fold x1min/ side