Montag
CrossFit Basics
Montag, 17. März
3 min AMRAP
10 Scapula push-ups
10 Tuck-ups
10 Lunges with rotation
Teamwod:
Teams of 2
Min 0 – 15:
Buy in: 100/75 cal Echo bike (divide anyhow)
AMRAP in remaining time:
2 – 4 – 6 – …
Squat cleans (divide anyhow)
Sync. Burpees
Rx = 80/55kg
Rest 5 min
Min 20 – 35:
Buy in: 100/75 cal Row (divide anyhow)
AMRAP in remaining time:
2 – 4 – 6 – …
STOH (divide anyhow)
Sync. TTB
Rx = 80/55kg
Olympic Lifting Class
Montag, 17. März
Lifting Warm-Up:
3 rounds:
60 sec machine of choice
3 Inch worm in to upward dog
10 Hip flow
10 Bottom squat rotations
10 Shoulder dislocates, slow and controlled
10 OHS with PVC
Snatch warm-up:
2 rounds for quality:*
5 Snatch first pulls
5 Snatch high pulls from hang
5 Snatch high pulls with 2 sec pause at the knee
5 Snatch high pulls
5 OHS with a 2 sec pause in the bottom
*First round with empty barbell from mid shin, second round with 30/25kg.
Part 1:
Muscle Snatch
3 – 3 – 3 reps
Part 2:
Power Snatch
2 – 2 – 2 – 2 reps
Part 3:
Squat Snatch
1 – 1 – 1 – 1 – 1 reps
Dienstag
CrossFit Basics
Dienstag, 18. März
Warm up:
3 Rounds for quality:
30 sec Rope skipping
10 Alt. box step ups
10 Hollow rocks
Gymnastics Skill Development: Handstand hold
1. 3 x 20-30 sec Wall-facing handstand hold
2. 5 x 1 Handstand kiss the wall (kick-up)
3. 3 x 3 Wall facing handstand sliding tucked position
4. Accumulate 1-2 min freestanding HS Hold
4 Rounds for time:
100 DU / 150 SU
21 C2B
15 DB Box step overs
Rx = 2 x 22.5/15kg, 24/20In
Time cap = 18 min
Mittwoch
CrossFit Basics
Mittwoch, 19. März
Warm up:
6 x 30 sec on / 10 sec off:
1. Alt. Single leg good mornings
2. Squat hold
3. Push-up to down dog
Weightlifting/Strength:
Power Clean
1. Build to today’s heavy 2.
2. 5 x 30 sec on / 30 sec off:
Max power cleans @ 80% of today’s heavy double.
WOD
10 Rounds for time:
YGIG per movement
9 DB Deadlifts
7 DB Bench press
5 DB Front squats
Rx = 2 x 22.5/15kg
Time cap = 15 min
Endurance Class
Mittwoch, 19. März
WOD:
6 x 5min ON /2 min off:
alternate between A and B:
A:
5 min AMRAP:
200m Run
20/16cal Row
10 Burpees over Rower
B:
5 min AMRAP:
200m Run
15/12cal Bike
20 Wall Balls
Donnerstag
CrossFit Basics
Donnerstag, 20. März
Back Squat
1. Build up to today’s heavy 4.
2. 3 x 4 @ 80-90% of 1.
3 x 5 on / 2 min off:
Buy in: 200m Run
AMRAP remaining time:
6 Double DB hang snatches
8 burpees over DB (lat.)
10 TTB
Rx = 2 x 22.5/15kg
Freitag
CrossFit Basics
Freitag, 21. März
4 min EMOM
Min 1: 10 Air squats + max Plank shoulder taps
Min 2: 10 Alt. Lunges + max Hollow rocks
Conditioning:
30 min AMRAP:
10 Shuttle runs 2 x 7.5m
15 Burpees
20 Sit-ups
25/20 cal Row / 20/15 cal Echo Bike
30 Lunge steps (bodyweight only)
Samstag
CrossFit Gymnastic
Samstag, 22. März
Gymnastics Skill Development: Rope Climbs
1. 3 x 5 Toes to rope
2. 3 x 5 Rope anchors
3. 3 x 3 Rope anchor locks
Gymnastics Conditioning
For time:*
7 – 5 – 3
Strict C2B
*Between each set 2 rounds of:
1 Legless rope climb
2 Rope climbs
CrossFit Basic
Samstag, 22. März
3 Rounds for quality:
10 KB RDL
10 Rocking push-ups
10 Scapula pull-ups
Weightlifting/Strength:
Strict Press
1. 10 min to build to today’s heavy single.
2. 3 x max reps @ 75% of 1, go every 90 sec.
WOD
4 x 2 min on / 2 min off:
A) AMRAP:
9 Russian KB Swings
6 Hand-release push-ups
3 Strict pull-ups
Rx = 32/24kg