Montag
CrossFit Basics
Montag, 9. Dezember
Warm up
2 Rounds for quality:
200m Run
10 Kip swings
10 Air squats
10 Rocking push-ups
Teams of 2
15 min AMRAP, you go, I go:
4 Shuttle runs (2 x 8m)
8 KB Swings 1 x 24/16kg
8m KB Goblet lunges 1 x 24/16kg
Rest 5 min
15 min AMRAP:
10 Burpee pull-ups (divide anyhow)
15 Sync. KB Goblet squats 1 x 24/16kg
20 TTB (divide anyhow)
Cooldown
1) 1 min seated forward fold
2) 1 min seal pose
Olympic Lifting Class
Montag, 9. Dezember
Lifting Warm-Up
3 rounds:
45 sec machine of choice
10 Bottom squat rotations
10 Rolling straddle
10 Shoulder dislocates
10 Hip flow
Barbell Warm-Up
Snatch warm up:
2 rounds of:
5 Snatch pulls
5 Muscle snatches
5 Power snatches
5 OHS
5 Tall snatches
Part 1
Snatch
Every 30 sec x 30:
1 Squat snatch @ 70-75%
Part 2
Snatch Pull + Below the knee Snatch Pull
4 x 2+2 @ 95-100%
Dienstag
CrossFit Basics
Dienstag, 10. Dezember
Warm-Up
4 min AMRAP
5 Push-ups
10 Sit-ups
15 Air squats
Weightlifting/Strength
Power Clean + Front Squat + Power Jerk
10 min to build to today’s heavy 1+1+1.
WOD
15 min AMRAP:
20/15 cal Erg of choice
15 TTB
10 STOH
Rx = 60/45kg
Accessory:
3 Rounds for quality:
1) 20 Ring rows
2) 10 Ring rollouts
Mittwoch
CrossFit Basics
Mittwoch, 11. Dezember
Warm-Up
For quality:
10 Down ups
10 Jefferson curls with DB
10 Baby burpees
10 Good mornings with DB
10 Burpees
WOD
30 min AMRAP:
40/30 cal erg
15 DB Deadlifts 2 x 22.5/15kg
15 Burpees over DBs
80m DB Farmers carry 2 x 22.5/15kg
Finisher:
4 x 30 sec on / 30 sec off:
seated straddle leg lifts
Endurance Class
Mittwoch, 11. Dezember
Donnerstag
CrossFit Basics
Donnerstag, 12. Dezember
Warm-Up
6 min EMOM
Min 1: 45 sec Shuttle runs
Min 2: 10 Alt. Box step ups + Max plank hold
Min 3: 10 Kang squats
Strength:
Front Rack Reverse Lunges
1. 10 min to build to today’s heavy 5+5.
2. 3 x 5+5 @ 80-90% of today’s heavy.
WOD
6 x 45 sec on / 45 sec off:
10 C2B’s
Max box jump overs 24/20in remaining time
Cool Down
1) 1 min saddle pose
2) 2 min banded lat stretch
Freitag
CrossFit Basics
Freitag, 13. Dezember
Warm-Up
3 Rounds for quality:
5 Push-up to down dog
10 Alt. Single leg good mornings
15 Air squats
Strength
10 min EMOM
Min 1: 4-6 Bench press
Min 2: 6-8 Bent over rows
WOD
4 Rounds for time:
4 Wall walks / 15m HSW (2 x 7.5m)
8 Power cleans
12 Front squats
Rx = 50/35kg
Time cap = 12 min
Samstag
CrossFit Gymnastic
Samstag, 14. Dezember
Gymnastics Skill Development: Handstand
1. 6 x 30sec hollow hold holding a pvc pipe
2. 4 x 30-60sec wallfacing HS hold
3. 10 x 1 kick up into HS
WOD
Gymnastics Strength:
9 x 30 sec on / 30 sec off:
1. Top of ring pull-up hold
2. Wall-facing plate climbs
3. Bottom of ring dip hold
CrossFit Basic
Samstag, 14. Dezember
Weightlifting/Strength:
Sumo Deadlift
1. Build to today’s heavy 5
2. 3 x 5 @ 80-90% of 1
WOD
5 x 2 min on / 2 min off
AMRAP:
40 DU / 60 SU
5 Deadlifts
RX = 100/70kg
Cool Down
1) 1 min reverse plank
2) 1 min seated forward fold