17.01.2020

A: Warmup

general
shoulder stability 
OH squat & snatch prep.

B: OH squat from rack

5x5 reps

-work your way up
-tempo 21X1
-work with a partner
-start every 2:30 minutes


C: 8 rounds:

5 power snatches
5 DB pushups + 5 DB pushpresses
25 double unders (experts only count when unbroken)

REST 90 sec. after every 2 rounds!

WEIGHT:
Power snatch: Use a weight that allows 5 reps touch & go!
Beginners: Go for hang power snatches!!


timecap: 20 minutes


16.01.2020

A: Warmup

general
DL prep.


B: Deadlift

5x5 reps 

-work your way up
-choose you own tempo but with perfect form (NO drops)
-start every 2:30 minutes



C: Girls WOD "Christine"

3 rounds of:

500 meter row
12 Deadlifts (RXD: Bodyweight)
21 Box jumps (60/50cm)

timecap: 15 minutes


15.01.2020

A: Warmup

general
front rack mobility work

B: Strength part

4 sets of:

6-8 front squats
tempo 31X1

6-8 seated DB shoulder presses
tempo 30X1

2 lengths single arm KB farmers carry (total 4 lengths)

-work with a partner
-start every 4-5 minutes
-work your way up


C: DB/KB "FRAN"

21-15-9 reps of:

DB/KB Thrusters (RXD: 22.5; 24 / 15; 16 kg)
Pullups (any style)

timecap: 12 minutes

xxx 19 Uhr Competition Training xxx

Warm-up
Butterfly Skill work
Strenght: Chest to bar Pull ups

WOD
21 Dead Lifts 102/80
55 slam ball sit ups (12/10)
18 DL
55 american KB swings (32/24)
15 DL
55 cal bike
12 DL
55 slam ball throws (12/10)
9 DL


14.01.2020

A: Warmup

general
skill lunges

B: Front foot elevated stat. lunges backwards
with 2 KBs/DBs in front rack position

Use a plate between 10&20 kg for the front foot elevation

Use a weight that allows you to do the reps unbroken
but still try to go heavy!

For 20 minutes:

8-10 reps per leg (finish one leg than the other) (try to stay within 1 minute)
exactely 1 min rest
REPEAT for 20 min.

If you cannot stay within the 1 min frame either reduce reps (min. 8) OR reduce weight!


C: 12 min amrap

8-10 pikes on rower
16 wallball rotation slams (at wall, left & right rotation)
8-10 toes to bar (scaled knee raises)
7 meter DB bear walk



13.01.2020

A: Warmup

general

Rowing skills
Air squat skills

B: In Teams of 2:

4 rounds of:

P1: 50 air squats
P2: 25/20 cal. row
SWITCH

Each Team member: 200 air squats / 100/80 cal row

After finishing the 4 rounds do amrap til timecap:

P1 + P2: 8 synchronic pushups

P1: 4 pullups (any style)
P2: chin over the bar hold (as long as P1 does pullups)

P1 + P2: 8 synchronic jumping lunges

switch pullups/chin over the bar hold after every round.


timecap: 25 minutes



8 PM weightlifting

A: Back squats & Front squats

B: Snatch & Clean pull

je 3X3 (110%)


12.01.2020

A:Warmup

B: Snatch prep

C: Bad Lieutenant 92
TC: 30min

5 rounds for time:
-500m row
-30 american KB swings (24/20 kg)
-20 wall balls (9/7kg)
-10 pull ups
-10 reps of "x"

x:
1. Round: DL (70/60 kg)
2. Round: C&J (60/50 kg)
3. Round: Squat snatch (50/40 kg)
4. Round: Thrusters (42,5 / 35 kg)
5. Round: Ground to overhead (42,5/35 kg)


11.01.2020

A:
Warmup

B:
Overhead Squat
5 sets with 5-7 reps
Every 2:30

C:

  • AMRAP (with a Partner) in 25 minutes
  • 18 calorie (Row/Bike/Ski)
  • 12 Reverse Alternating Lunges
  • 24 Jumping Air Squats
  • 32 Wall Ball Sit-Ups (20/14 lb)
  • 31 Synchronized Burpees
  • *Perform 7 Push-Ups every 5 minutes


10.01.2020

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

Clean Deadlift

10-10-8-8-6 reps

tempo 20X1


DB Row on bench

8-10 reps per side

tempo 30X1

-start every 3-4 minutes


C: 10 minutes amrap

2 wall climbs
20 meter farmers carry
10 windshield wipers (on floor)
30 sec. wallsit hold (with KB in front of chest)



09.01.2020

A: Warmup

general
movement prep.

B: Bulgarian split squat + DB press

4 sets:
6-8 reps per side

-work with a partner
-start every 2:30 min

C: 20 min amrap

10 strict pullups
10 KB snatches per side (from swing)
15 Goblet squats
2 length KB OH walk

10 kipping (or butterfly) pullups
10 KB cleans + push press per side (from swing)
16 stationary lunges backwards with KB
2 length KB OH walk


OH walk from rack to bikes and back...



08.01.2020

A: Warmup

general
skill work power clean

EMOM for 7 minutes

2 clean DLs
1 clean pull
1 power clean
1 hang power clean

B: HERO WOD "The Chief"

5 - 3 min amraps in 19 min

3 power cleans (60/40kg)
6 pushups
9 air squats

1 min rest



*** 19 Uhr Competition Training ***

1 Warm-up

2 Überblick Pull up´s
Im 2er Team
Max reps C2B Pull up´s
Max reps butterfly C2B
Max reps strict pull ups
Max reps kipping/butterfly pull ups

3 Skill Butterfly Pull ups; always for quality!!!

4 WOD
7 rounds
5-8 Strict C2B pull ups (with band)
8 Burpees over the rower
15/10 cal row with increasing intensity
Rest 90 s






07.01.2020

A: Warmup

general
thruster prep.

B: Strength part:

5 sets of:

6-8 Thrusters from rack (work your way up)

tempo 20X2

2 length KB carry (1 KB farmers hold; 1 KB OH hold)
switch side after 1 length! 

-work with a partner
-start every 4 minutes


C: Finisher:

8 min amrap

10 meter DB bear crawl
10 toes to bar
10 meter DB OH walk
10 toes to bar





06.01.2020

A: Warm-up

B: EMOM for 8 min 
4 DL & 4 Front Squats.
Start with empty BB and work your way up

C: 4 rounds
8 Deadlifts  (80% 1 RM) – heavy & excellent
8 Front Squats (80% 1 RM) – heavy & excellent
15 s C2B or Chin over the bar hold
15 s L-Sit hold on bar
400 m run





05.01.2020

Coach Manni # Push-Pull Strength cycle # DB Crossfit WOD ____________________ A: Warm up (10min) B: Strength Block (20min) 4 Rounds / 40sec on - 20 off 1min Rest between rounds - Wall seated DB Shoulder Press - Windshild wipers KB Bottom up hold (2x12/8kg) - Handstandhold (SC: Wall supported) - Strict Pull up + Pull up hold (top poistion) C: Crossfit WOD (15min) 21-15-9 - DB Snatch (22,5kg /15kg) - DB Overhead Lunge - Burpee o. the DB - DB Goblet Squat


04.01.2020

Isometrics
- bar work
- l-sit
- KB 

Strength and Conditioning
- fence
- plate shift
- bag carry
- tire flip / battle rope

WOD
Half "Ghost" - 3 rounds
1 min row
1 min burpee
1 min double under
1 min rest


03.01.2020

Skill of the month January:

Squats [skills, technique, variations]


A: Warmup

general
squat mobility work
front rack mobility work
front & back squat skills

B: 4 sets of:

4 front squats + (right after)
6 high bar back squats 

tempo for every rep: 21X1

-work with a partner
-start every 3 minutes
-choose a weight that allows great technique

C: 3-4 rounds of:

45 sec. airbike
15 sec. rest
45 sec. 2 KB thrusters
15 sec. rest
45 sec. 1 DB hang snatches (alternating)
15 sec. rest
45 sec. 1 DB box step overs (DB carry however you like)

1:15 min REST


02.01.2020

New Year - New skills!

Skill of the month January:

Squats [skills, technique, variations]


A: Warmup

general
shoulder prep.

air squat skills (mobility work & position, with & without shoes)


B: Let's start the new year with one of the most classic CrossFit WODs (in my opinion)

"CINDY"

20 min amrap

5 pullups (any style)
10 pushups
15 air squats


01.01.2020

Happy New Year to everyone!!

Box is closed today! See you tomorrow!


31.12.2019

Partner WOD

AMRAP 20 minutes

A is doing wall balls
B is doing 
either 8-10 strict pull ups (or negatives)
or 20 pull ups (kipping, butterfly)
7 thrusters (30 / 42,5)
7 bar facing burpees

after the AMRAP we are doing a short TABATA (31-12-12 rounds)
1) jumping lunges
2) max rep push ups
3) deadlifts (thrusters weight)

AND then we try to finish the wall ball reps with DUs (min. 200)
whenever you change or do a mistake
you do
A --> hollow body hold
B --> push up hold
as soon es one of both cannot do the movement any longer you restart the DUs

Have fun and celebrate your achievements in 2019!


30.12.2019

A: Warmup

general
movement prep.

B: In Teams of 2 (or 3):

2 ROUNDS
3 min on (amrap) / 1 min off

Station 1:
- 16 synchronic american KB swings
- 8 partner clapping burpees

Station 2:
- 12 synchronic pushups
- 15 sec. synchronic chin over bar hold (ring to chest hold)

Station 3: 
- 50 synchronic DUs or SUs
- 10 alternating slamballs (teams of 3 - 15 reps)

Station 4: 
- 10 synchronic pullups (any style) (banded or ring rows)
- 15 sec. ring support hold (ring pushup position hold)



8 PM Weightlifting


29.12.2019


OPEN GYM


28.12.2019

Coach Stephan A: Warm Up B: Beach Blast 14 - 12 - 10 - 8 - 6 - 4 - 2 reps of Squat Jumps KB Snatch (ground to overhead press - each arm) V-SIT Ups KB Buttom Up Squats Side Plank + KB Press (1/2 left , 1/2 right) between sets do 2 - 4 - 6 - 8 - 10 - 12 - 14 shuttles runs C: Finisher (if time) 3 Rounds of 50 DU 30 Knee to ellbows


27.12.2019

Coach Manni´s "Jahresrückblick" Slogan: A little bit of everything with partner support. Principle: Alternating PUSH & PULL 8 Stations, 5min on / 1min Rest between. Each Station is a AMRAP ST1: "HSPU" or "Box HSPU" ST2: "Ring MU" or "Ring PU" ST3: "Partner Wall Balls" (both are working) ST4: "T2B" or "Knee raise" ST5: "Thrusters" @40/30kg or 30/20kg ST6: "Ski Erg for cal (Partner do Plank hold) ST7: "Pistol" or "Air Squat" ST8: "Deficit KB Deadlift" @48kg or 32kg Cash out: (optional) REPS for HELPS Count your reps and spend 0,01€ for each rep to a aid organiszation. See ya Manni


26.12.2019

Coach Stephan A: Warm Up B: Strenght 30-20-10 reps Circuit 1 Ring suspention rows Hand release Push Ups DB walking Lunges Circuit 2 Bent over Rows Plank Toe tap DB Sumo Squats Circuit 3 Sea Turtle T-Switch Step Up knee raise C: Finisher Partner Cash Out 4 rounds (A & B twice) A: 20 cal Row/bike/Ski B: Burpees until A finished


24.12.2019

Team WOD - TC 50 minutes

Target = 500 KB swings (russian) + 500 walking lunges
every 100 reps = 40 DUs

One works on the target / one works on the following
1) row
2) 5 wall balls push press style (let your legs rest :-)) + 5 slam balls
3) skierg
4) AMRAP 5 Australian pull ups / 10 push ups
5) assault bike or bike
6) AMRAP 5 burpees + max. handstand hold (wall or free)

change whenever you wish to
A) does 1), then B) does 1, then A) does 2), then B does 2)....
if you are not finished with the 1000 after 6), you start at 1).


23.12.2019

A: Warmup

general
movement prep.

B: "Fight gone bad style WOD"

4 Rounds of:


min1: Wall balls (9/7kg)

min2: DB hang clean & jerk (push press)

min3: Bike for cal.

min4: alt. KB snatches from floor

min5: Box jumps (60/50cm)

min6: Row for cal.

min 7 & 8 REST



22.12.2019

Coach Stephan A: Warm Up general movement prep. B: Strength 3x1min each leg Half KB Lunges Tempo 4240 Feed elevated in between do 5 x 8-12 reps seated half shoulder press with KB tempo 3131 C: Technik Workout EMOM 12min odd: 50 DU (try to go unbroken) even: 4 squat snatches @40-50% explosive and as nice as possible D: Core plank variation tabata t2b & knee raise tabata


21.12.2019

Warmup

Movement prep.


Min 0 - 15:

18 DB Cleans
15 DB Squats
12 DB STOH
9 Devil presses

Min 15 - 18:
REST

Min 18 - 33:

400 meter row
20 Hand release pushups
20 T2B


20.12.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

6-8 reps 
snatch grip DLs
tempo 3112

6-8 reps DB rows per arm
(one knee & arm on bench)
tempo 20X1

+ right after

5 ring face pulls 
tempo 3012


C: Finisher:

8 min amrap up and down

5 DUs (SUs x 3)
2 Pushups (advanced: ring pushups)
10 DUs
4 Pushups
15 DUs
6 Pushups
20 DUs
8 Pushups
25 DUs
10 Pushups

than back down again


19.12.2019

A: Warmup

general

skill work hang power snatch


B: 4 x 3 hang power snatches

-start every 2 min
-work your way up


C: 7 rounds of:

7 hang power snatches (45/35kg)
7 HSPUs
7 pullups
7 thrusters (45/35kg)
7 burpees

timecap: 25 minutes


18.12.2019

A: Warmup

general
movement prep.


B: Partner WOD, Teams of 2:

4 rounds; 35 sec. on / 25 sec. off


- battle rope work (Both at same time)
(Battle rope hooked at rack or KB)

- synchronic KB swings (stand opposite of each other)

- alternating strict pullups

- partner wall balls (stand opposite of each other)

- rope climbs (experts synchronic, beginner alternating)

- backward sled pull (Both at same time)

-REST for 1 min and 25 sec.


All REST at the same time!

x x x

19 Uhr Competition Training

3 x 15 min WOD  

Hansen
30 american kettlebell swings (32/24)
30 burpees
30 sit ups
 

Rest 5 min 

Havana
150 double-unders
50 push-ups
15 power cleans (84/57)
 

Rest 5 min  

JBo
9 overhead squats (52/35)
1 legless rope climb from seated
12 bench presses (52/35)