CrossFit Basics
Montag, 13. Mai
Warm-Up:
2min Erg of choice
2 Rounds of:
10 Kip Swings
8 Alt. Reverse Lunges
6 Push-Ups to Downdog
WOD
Team of 2
AMRAP10
20cal Bike (share anyhow)
10 Sync. Toes to Bar/ V-Ups
10 Sync. Wall Walks (share anyhow)
Rest 3min
AMRAP10
20cal Row or Ski (share anyhow)
10 Sync. Alt. DB Snatches (1x 22,5/15kg)
10 Sync Alt. DB Goblet Reverse Lunges (1x 22,5/15kg)
Rest 3min
AMRAP10
20cal Row or Ski (share anyhow)
10 Sync. Pull-Ups/ Ring Rows
10 Devils Press (1x 22,5/15kg)
Cooldown
1) Prayer x1min/ side
2) Single Leg Forward Fold x1min/ side
3) Pigeon x1min/ side
Olympic Lifting Class
Montag, 13. Mai
Lifting Warm-Up
Part 1
Clean Deadlift + Pause Hang Clean + Pause Split Jerk
Build to today’s heavy 1+1+1 in 10-12min
*Pause 2-3sec in receive of the Hang Clean and Split Jerk
Rest 120sec
Part 2
5x 1+1+1 @80-90% of Part 1 without Pauses, go every 2min
Part 3
Clean Deadlift + Clean Pull
3x 3+3 @90-100% of 1RM Clean
Dienstag
CrossFit Basics
Dienstag, 14. Mai
Warm-Up
3 Rounds for quality
5 Down-Ups
10 Alt. Lunges
5 Ring Rows
10 Russian KB Swings
Strength
Strict Press
3×3 @80-85% of 1RM, go every 2min
Strict weighted Pull-Ups
3×3, go every 2min
WOD
AMRAP7:
3-6-9… KB Swings (32/24kg)
1-2-3… Burpee Pull-Ups/ Jumping/ BMU
Cooldown
1) Twisted Cross x 1min/side
2) Forearm Stretch x 2min
3) Prayer x1min/side
Mittwoch
CrossFit Basics
Mittwoch, 15. Mai
Warm-Up
3 Rounds for quality:
1min Machine of your choice
30sec. Deadhang
10 Alt. Single Leg Good Mornings
Strength
Sumo Deadlift
Every 90sec x8
3reps, increase weight each round building to a techincal heavy 3 of the day
WOD
3x 3min on/ 3min off
A) AMRAP:
7/5cal Bike
5 Deadlifts (80/55kg)
B) AMRAP:
7/5cal Bike
5 Power Cleans (60/45kg)
C) AMRAP
7/5cal Bike
5 Power Snatches (45/30kg)
Cooldown
1) Banded Lat Stretch x1min/side
2) Seated Straddle x2min
3) Pigeon x1min/side
Endurance Class
Mittwoch, 15. Mai
For time – Teams of 2:
800m Run (together)
86 Burpees (split up as needed)
86 Wallballs (split up as needed)
86 Box Jump Overs (split up as needed)
800m Run (together)
Donnerstag
CrossFit Basics
Donnerstag, 16. Mai
Warm-Up
3 Rounds for quality:
50 Alt. SU
10 Alt. Back Rack Lunges w/empty bar
5 Squat to Stand
10 Alt. Single Leg Good Mornings
Strength
Reverse Lunges
1. Build to today’s heavy 10 Front Rack Reverse Lunges (5+5)
2. Build to today’s heavy Back Rack Reverse Lunges (5+5)
WOD
AMRAP14:
100 DU/ 150 SU
30 Alt. DB Hang Snatches (1x 22,5/15kg)
30m DB OH Walking Lunges (4×7.5m)
Cooldown
1) Half Kneeling Saddle 1mi/side
2) Single Leg Forward Fold 1min/side
3) Calf Stretch on Wall/ Rig 1min/side
Olympic Lifting Class
Donnerstag, 16. Mai
Part 1
Heaving Snatch Balance
5×4 @ RPE 5-6
Part 2
Snatch + Paused OH Squat
1) Build to today’s heavy 1+1 with 5sec Pause in the bottom of the OHS in 10-12min
2) 5x 1+1 @80-90% of 1 without a pause
Part 3
BTN Snatch Grip Strict Press
1) Build to today’s heavy 5
2) 2×5 @80% of 1, rest 2min between sets
Freitag
CrossFit Basics
Freitag, 17. Mai
Warm-Up
9x 20sec on/ 10sec off:
Plank Shoulder Taps
Squat Hold
Hollow Hold/ Tucked Hollow Hold
Gymnastic
EMOM12:
Minute 1 – 2-4 Wall Walks/ Walks to Plate
Minute 2 – 10-1 Ring Rows
Minute 3 – 3-5 V-Ups + 3-5 Tuck-Ups + 3-5 Hollow Rocks
WOD
Every 3min x5:
10 Shuttle Runs (2x 7.5m)
10 Burpees to Target
10 Toes to Bar/ Hanging Leg Raises
Cooldown
1) Banded Lat Stretch x1min/side
2) Twisted Cross x1min/side
3) Saddle x2min
Samstag
CrossFit Gymnastic
Samstag, 18. Mai
Warm-Up
2 rounds for quality:
60sec Close Grip Hang
60sec Wrist Flow
20m Bear Crawl
Gymnastic Skill Development
Pistols
1. 2x15sec Top of Pistol Hold each leg
2. 2x15sec Bottom of Pistol Hold each leg
3. 2×3 Tempo Pistols each leg @2220
Gymnastic Conditioning
3 Rounds for time:
15 Burpees to Target
10 Alt. Pistols
5 Bar Muscle-Ups
Time Cap: 15min
CrossFit Basic
Samstag, 18. Mai
Warm-Up
3 rounds for quality:
5 Squat Jumps
5 Burpees
5 Russian KB Swings
Strength
Power Clean + Hang Power Clean
Build to today’s heavy 1+1 in 10-12min
WOD
5 Rounds for time:
12 KB Thrusters (2x 24/16kg)
15 Pull-Ups/ Jumping/ C2B
18 Box Jump Overs
Time Cap: 15min
Cooldown
1) Couch Stretch x 1min/side
2) Pigeon x 1min/side
3) Prayer x2min