Montag
CrossFit Basics
Montag, 20. September
Strength
Deadlift
Find your 1RM in 15 Minutes
WOD
Every Minute on the Minute for 16 Minutes:
Station 1 – 8-10 KB/DB Deadlifts + 20m Farmers Carry
Station 2 – 8-10 Handstand Push-Ups/ :40sec HS Hold
Station 3 – 12-15 T2B or 20-30sec L-/Tuck Hold
Station 4 – Rest
Olympic Lifting Class
Montag, 20. September
Olympic Lifting
Muscle Snatch + Snatch Push Press + OHS @21X1
(3+3+3) x3
use light loads, focus on technique
Rest 60-90sec
Snatch High Pull + Power Snatch + Snatch
(1+1+1) x5
work up in weight
Rest 60-90sec
Snatch 4×1
work up to a heavy single
Rest 60-90sec
optional
Snatch Grip Deadlift 3×3 @90%+
Dienstag
CrossFit Basics
Dienstag, 21. September
Strength
Front Squat
Find your 1RM in 15 Minutes
WOD
AMRAP10:
2 Front Squats (50/35kg)
2 Strict Pull-Ups
20 Double-Unders
3 Front Squats
3 Pull-Ups
30 Double-Unders
*add 1 rep to Front Squats and Pull-Ups and 10 reps to Double-Unders each round
CrossFit Advanced Class
Mittwoch
CrossFit Basics
Mittwoch, 22. September
Strength
Strict Press
Find your 1RM in 15 Minutes
WOD
AMRAP12:
8 Box Jumps (30/24)
16 (8/8) Single Arm DB Push Presses (22,5/15kg)
24 Sit-Ups
CrossFit Fundamentals
Mittwoch, 22. September
Fundamentals 6
Movements to review
Hang Snatch
Overhead Squat
Main Movements
MB Clean
BB Hang Clean
Supplementary Movements
Ring Dips/ Bar Dips/ Box Dips
WOD
10-8-6-4-2
MB Clean
Dip
Turkish Get-Up (R/L) on every other round
Donnerstag
CrossFit Basics
Donnerstag, 23. September
Strength
Back Squat
Find your 1RM in 15 Minutes
WOD
2 rounds for time:
20 Wallballs
30m Front Rack DB/KB Lunges
20 Wallballs
– Rest 3:00 b/t rounds –
CrossFit Basic
Freitag
CrossFit Basics
Freitag, 17. September
Strength
Front Squat Complex
Pausing Front Squat* + 1 1/4 Front Squat + Front Squat
*pause 3sec in the bottom
work up to a daily heavy in 15 Minutes
WOD
AMRAP12:
30 Double-Unders
15 Air Squats
10 Alternating DB Snatches (22,5/15kg)
5 Pull-Ups
CrossFit Fundamentals
Freitag, 17. September
Fundamentals 5
Movements to review
Deadlift
Air Squat
Main Movements
Overhead Squat
Hang Snatch
Supplementary Movements
Push-Ups
WOD
AMRAP12:
5 Hang Snatches
5 Overhead Squats
10 Push-Ups
*use PVC Pipe or light BB
Samstag
CrossFit Endurance
Samstag, 18. September
Partner Endurance WOD:
AMRAP22:
Buy-In: 5 rounds (each)
Partner A: 20/15cal Row
Partner B: 25 Sit-Ups
Switch after both partners finish
In the remaining, AMRAP of:
Partner A: Push-Ups
Partner B: Deadhang from Pull-Up Bar
Shoulder & Core Stability:
3 rounds not for time:
20 Plank KB Pull Throughs
10 Elbow on Knee DB Shoulder Rotations/arm
5 KB 1/4 Turkish Get-Ups/arm
Olympic Lifting Class
Samstag, 18. September
Olympic Lifting
Muscle Clean + Jerk Balance + Press in Split Jerk
(3+3+3) x3
use light weights
rest 60-90sec
Clean Pull + Power Clean + Push Jerk + Clean + Jerk
(1+1+1+1+1) x5
work up in weight
rest 60-90sec
Clean & Jerk Singles 6×1
optional:
Clean Pulls 3×3 @100% of daily max
Snatch Deadlift 3×3 @90-100% of 1RM