18.03.2019

A: Warmup

general
OH squat mobility work

B: Strength part

OH squats and stiff legged DLs with DBs/KBs

6 sets

10-6-6-6-6-10 reps OH squats from rack

12-8-8-8-8-12 reps stiff legged DLs with 2 DBs/KBs

-Work with a partner alternating
-Start every 4 minutes
-First & last Set with lighter weight


C: Cashout

4 minute amrap

partner "wallballs" (stand opposite of each other).
(9/7kg)


8 p.m. weightlifting

Warmup & Hantelgymnastik

Push press (front & back)
Push jerk (front & back)
Split jerk (front & back)


17.03.2019

Girls in the box

Warmup:

general (include rowing and jump rope)
shoulder & wrist prep. for thrusters

"Annie"

50-40-30-20-10 reps of:

DUs
Sit ups


"Jackie"

1000 meter row
50 Thrusters (20/15kg)
30 pullups

Always start with rowing.
If more than 8 people we split in 2 groups.



16.03.2019

60 / 30 Intervalls - 3 rounds

A / S / R
Back Squat (40%-50% 1RM)
A / S / R 
Battle Rope OR Hammer OR Tire Flip
A / S / R
Shoulder Press + 2 Front Squat (60%-70% 1RM)
A / S / R
negative jump + high jump

A ... Assault Bike
S ... Ski Erg
R ... Rower


15.03.2019

Workout 19.4

For total time:

3 rounds of:
  10 snatches (42,5/30kg)
  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Time cap: 12 minutes


14.03.2019

A: Warmup

general
movement prep.
for barbell complex

B: 10 rounds of:

3 deadlifts
3 stiff legged deadlifts
3 hang power cleans
3 push presses

-work with a partner - 1 is working 1 is watching
-start every 2:30 minutes
-work your way up but use a weight that allows good technique!


13.03.2019

A: Warmup

general (including jump rope)
shoulder prep.

B: Strength part

6 sets of:

Bench presses 12-10-10-10-10-10-12 reps
Bent over 1 arm DB row 10-8-8-8-8-10 reps (left & right arm)
Strict chinups 3 to 5 reps (slow and controlled)
1 arm kb farmers carry with band; 10m left arm; 10m right arm

-First & last set should be with lighter weight
-Bench press with about 70% of your 1RM
-Start every 5 minutes
-work with a partner


C: Cashout

3 rounds of:

25 DUs
25 cal. row or ski



19:00 Uhr Competition Class

- general warm up
- scapular work + movement patterns
- skill pistol

scapular workout
15 min AMRAP
5 x 3 sec activ hang
5 x 3 sec scapular push-up
3 x 10 sec reverse plank

Workout
- 21-15-9
- back squat (102,5/70kg)
- elevated push-ups
- TC: 15 min




12.03.2019

A: Warmup

general
HS prep.
Hip prep.

B: HS skills with a partner

HS hold @ wall (wall climb position)

4 rounds

15 sec. on / 45 sec. off

HS hold @ wall (swing up position)

4 rounds

15 sec. on /45 sec off

For 5 minutes practise your handstand with a partner.


B: 

10 bulgarian split squats (10 per leg) with 2 DBs
10 walking lunges with 2 DBs
10 Box jumps (60/50cm)

Rest exactly 1 min then start the 2nd round the other way.

10 Box jumps (60/50cm)
10 walking lunges with 2 DBs
10 bulgarian split squats (10 per leg) with 2 DBs

Rest exactly 1 min then start the 3nd round the other way.

10 bulgarian split squats (10 per leg) with 2 DBs
10 walking lunges with 2 DBs
10 Box jumps (60/50cm)

Rest exactly 1 min then start the 4th round the other way.

10 Box jumps (60/50cm)
10 walking lunges with 2 DBs
10 bulgarian split squats (10 per leg) with 2 DBs

Use a challenging weight but it should allow you to stay almost unbroken.

timecap: 15 minutes


11.03.2019

A: Warmup

general
shoulder prep.
wrist prep.

B: 4 x EMOM (maximum 8 min per EMOM)

#1: 
min1: 2 ring rows
min2: 4 ring rows
min3: 6 ring rows
min4: 8 ring rows
....

#2:
min1: 2 pushups
min2: 4 pushups
min3: 6 pushups
min4: 8 pushups
....

#3:
min1: 1 strict pullup
min2: 2 strict pullups
min3: 3 strict pullups
....

#4: 
min1: 1 strict HSPU
min2: 2 strict HSPU
min3: 3 strict HSPU
...

If you know you will do more than 8 strict Pullups or 8 strict HSPUs, start with 2 or 3 or 4 or 5 reps and then add 1 rep every minute.

If you cannot finish the reps anymore, but other people are still going, start over again!

Scaling:

strict pullup: 
banded

HSPU:
on box


8 p.m. weightlifting

Warmup & Hantelgymnastik

Clean & jerk

3 rounds; 3-2-1



10.03.2019

Ab 15:00 Open WOD 19.3 nur mit Judge - kein Open Gym

Reguläre Stunden ab 17:00: 

A: Warm Up (5min)

B: Bodyweight Workout (40/20sec - 20min)

2 rounds of

- Bunny Hop Burpees
- Spring Ups
- Low Explosive Lunges
- Variable Push Ups
- Stationary Sprint
- Kick Outs
- Kick Ups
- Squat Jumps
- Plank around the World

C: Movement Prep: (10min)
- One leg Barbell Deadlift
- Hang Power Clean 

D: Barbell Workout (15min AMRAP)
5 single Leg Deadlifts (5 right / 5 left) 60/40 kg
5 Barbell Bent Over Rows
5 hang power cleans
5 Front Squats (slow Tempo 4141)

all exercises with the same weight


09.03.2019

Strength and Conditioning
30 - 20 - 60 - 20

1) bar hold
    front rack walk
2) push up position hold
    plate shift
3) rope hold
    plank hold (ev. + tapings)
4) weighted wall sit hold
    farmer carry + OH hold walk
5) dip hold
    sled pull

AMRAP 12 minutes
5 cal. skierg / assault bike / row
5 strict pull ups 
5 / hand KB Snatch
5 / hand KB elevated push ups 



08.03.2019


CrossFit OPEN WOD 19.3

WOD will be released Friday morning!


07.03.2019

A: Warmup

general
rowing/skiing technique work
DU skills

B: "planks & holds"

With a partner; one is working one is correcting
2 rounds:
30 sec. on; 30 sec. off/switch

-plank hold with pvc pipe on back
-pushup position hold
-pushup position hold on KBs or parallettes
-pushup position hold on KBs or parallettes with shoulder in front of wrists
-tucked planche hold on KBs or parallettes (or tucked with toes on floor)
-top position ring row hold (bring shoulderblades back)


C: EMOM for 16 min; 1min on; 1 min off

min1: Ski or airbike for cal. (one round ski one round bike)
min2: rest
min3: Row for cal.
min4: rest
min5: burpees for reps
min6: rest
min7: DUs for reps
min8: rest



06.03.2019

A: Warmup

general
wrist & shoulder prep.
TGU prep.

B: 30 min for continuous movement

5 wall balls (heavy)
3 HSPUs (scale as needed)
1 TGU (1 arm)

5 slam balls
10 hollow body rocks
1 TGU (other arm)






19:00 Uhr Competition Class - three girls in a row

- fighting warm-up

- movement flows

- Workout
 - three girls in a row

Amanda:  9-7-5

- squat snatch (61/42,5kg)
- ring muscle up
TC: 10 min

5 min easy row/ski/bike

Helen - 3 rounds of:

- 400m run
- 21 KB american swings (24/16kg)
- 12 pull-ups
TC: 10 min

5 min easy row/ski/bike

Diane: 21-15-9

- deadlift (102,5/70kg)
- HSPU
TC: 10 min

10 min easy row/ski/bike



05.03.2019

A: Warmup

general
hip mobility & prep.

B: 6 sets of:

15 (heels elevated) goblet squats with a KB (banded!)
10 reverse lunges per leg (10 left+10 right) not alternating
15 KB swings (russian) (banded!)
10 stiff legged KB DLs

goblet squats with tempo: 21X2

start every 5 minutes
rest as needed between exercises
use one KB for all exercises
start & end with a lighter set!
Goblet squats & swings banded; red or orange band.


C: 6 min EMOM

1-5 strict HSPUs

Scaled: 
Box HSPUs or
Pushups




04.03.2019

A: Warmup

general

skill work & prep. HS hold

skill work clean & jerk

work your way up to your workout weight

B: EMOM for 18 minutes

min1: 20-30 seconds HS hold (@ wall or freestanding)

min2:
1 deadlift
1 hang power clean
1 front squat
1 push press
1 push jerk (5 sec. hold in receiving position)

alternate every minute



Sorry today no weightlifting class!


03.03.2019

A:  General KB Warm up 

B: KB Skill work

C: WOD - Tabata that shit
8 x 20/10 each Station 
1min rest between stations 

- HSPU / or Handstand hold
- Doube Unders
- One Arm KB Push press (24/16)
- Bike
- One Arm KB Front squat (32/24
- Ski Erg
- One Am KB Deadlift (40/ 32)
- Row
- Pull ups / or Pull up hold


 


02.03.2019

A: Warmup

B: Core & back work

5 rounds:

30 sec on ; 30 sec off

- rower jack knifes
- stiff legged DLs with DBs/KBs

C: With 2 KBs or DBs

20 minutes amrap

10 front rack walking lunges
10 hanging walking lunges
10 kb/db thrusters
10 pushups on kb/db
10 kb/db bent over rows
10 burpees over both kb/db


01.03.2019

CrossFit OPEN WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.


28.02.2019

A: Warmup

general
shoulder & squat prep.

B: Strength part

6 sets of:

Back Box squats 

20-15-13-11-9-7 reps

Start with an emtpy barbell (20 reps) than work your way up.

Standing 2 arm KB/DB shoulder presses

15-15-15-7-7-7 reps

Start with a light weight. For the next sets always leave 1-2 reps 
in the tank, except for the last 7 reps!

-Work with a partner; alternating
-P1 Box squats - P2 Box squats -P1 presses -P2 presses
-Box squats from rack; about 90 degree knee angle
-Start every 4 minutes

C: Core WOD

7 min EMOM

min1: hollow body hold
min2: hollow body rock
min3: elbow to knee chrunches
min4: slam balls
min5: superman hold
min6: mountain climbers
min7: plank hold

always as long as possible with good form, rest as needed.



27.02.2019

A: Warmup

general
hip mobility work
DB skill work

B: 6 rounds of:

300 meter row/ 250 meter ski
10 DB DLs (between legs)
8 DB snatches
6 DB OH stat. reverse lunges
4 DB box step overs (hanging) (50cm or less)

only one arm/one DB; switch arm every full round

timecap: 20 minutes

19:00 Competition Team


A: Warm Up

B: Mobility
- Hip
- Shoulder
- Spine

C: Movement Prep.
- Clean 
- Pistol

D: WOD (3 Rounds - TC 30min)

1R  2R  3R

12   10   8  Pistols 
  1     1   1  1/2 Rope climb from L-Sit
10     8   6  BMUs
  1     1   1  Step Wall Up/Down
  8     6   4  Squat Cleans 70/50kg


26.02.2019

A: Warmup

general
shoulder prep.
wall climb skills

B: HERO WOD "Adrian"

7 rounds of:

3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps (75/60cm)

timecap: 30 minutes

If you cannot do 5 wallclimbs back to back scale reps as needed.
Try to keep good/stable form!




25.02.2019

A: Warmup

general
hip prep. for sumo DL

B: Strength part

6 sets of:

2 length plate carry (eleiko plates) (from rack to blackboard)
8 sumo DLs (mixed grip)
8-12 strict chinups

-start every 5 minutes
-work your way up with the sumo DLs
-use band or add weight for strict chinups
-plate carry: one arm per set; switch arm every set

C: cashout

3 rounds:

60 sec. wallsquathold with KB
25 DUs (experts unbroken)
Rest as needed but as short as possible.


8 p.m. weightlifting

Warmup + Hantelgymnastik

Jerk von den Ständern

Core



24.02.2019

OPEN WORKOUT ohne WARM UP & COACHING ab 15:00

-----------------------

REGULAERE STUNDEN 17:00 & 18:00 

A: Warm Up


B: Mobilty & Activation

Shoulder
Hip
etc.

C: Movement Prep.

D: AMRAPS 4x6min

1) 2x Deadlifts + High Pull
    2x Reverse Lunges with weight

Rest 1 min

2) 2x Jerk
    2x Overhead Reverse Lunge 

Rest 1 min

3) 5x Bent Over Row
    2x Skorpion Tri Push Up

Rest 1 min

4) Tuck Jump Burpees


23.02.2019

Isometric / Plyometric 

L-Sit 
Rope Hold / Bar Plyos
Push-Up Hold / Plyometric Push Ups
negative - positive jumps

WOD - 20 minutes AMRAP

50 DU - 75 SU - 30 Tuck Jumps
5 per side Single Arm KB Lunges
10 per side Jumping Lunges
15 Australian Pull Ups / scaled Ring Rows
3 Wall Climber
10 plank alternating knee to elbow

Every 2 minutes do 5 Burpees


22.02.2019


CrossFit OPEN WOD 19.1

Complete as many reps as possible in 15 minutes of:

19 wall ball shots
19 cal. row

Rxd: 9/7 kg, 10/9 feet target

Scaled: 7/5 kg, 10/9 feet target


21.02.2019

A: Warmup

general
shoulder prep.
TGU prep

B: Coordination warmup with a partner

Stand opposite each other; with a lacrosse ball

30 sec. on; 10 sec rest /switch

standing on one leg - pass lacrosse ball
standing on other leg -pass lacrosse ball
switch leg again - throw and catch with your "weak" arm
switch leg again - throw and catch with your "weak" arm

With a light slamball; 20 sec. on/ 15 sec. switch (8 total rounds, 4 per person)

P1: does tappings
P2: passing slamball to your partner (left side, overhead, right side,... alternate)
P1 is passing back right away
Switch position after every 20 sec.

C: EMOM for 15 minutes

min1: 1 TGU (left & right arm)

min2: 10-15 toes to bar (scaled: knee raises)

min3: 5-10 ring dips (scaled: push ups)


For the TGUs: Use a weight that allows 2 perfekt reps within the minute




20.02.2019

A: Warmup

general
squat/hip prep.


B: 4 sets of "hello legs" ;)

20 DB walking lunges (10 short step, 10 wide step) +
15-20 standing calf raises on plate with DBs +
15-12-10-8 (drop reps every set) goblet squats or KB front rack squats +
12 (per leg) reverse front foot elevated (20kg plate) lunges with DBs+
15-20 DB floor presses (chest)

Start every 9 minutes
Start with a comfortable weight & work your way up

C: Cashout:

4 rounds:
20 seconds hollow body rock
5 sec. switch
20 sec. ring rows

19:00 Competition Team

A: Warm Up (10min)

B: Koordination Drills (15min)

C: Strength (15min)

EMOM 14min
 odd:   5-10 Dips
even : 5-10 strict Pull ups

D: Endurance (30min)
AMRAP
15 cal row/ski/bike 
  5 wall climbs
50 unbroken DU
  2 rope climbs
25 KB Swings to Squat (24/20kg)

E: Finisher
5 x 20 Box Jumps 
Rest 60 sec between sets 






19.02.2019

A: Warmup

general

B: Lower body mobility circle

90 sec. on / 20 sec. switch; 2 rounds

-hip: box side step up
-back: forward bent over
-hip: side rotation
-ankle: rubber band extension & flexion

hip & ankle - switch leg and after full round


Bodyweight ladder

18 minutes amrap

1 pullup (strict)
2 pushups
3 walking lunges
4 air squats
5 box jumps (high)

2 pullups (always +1)
4 pushups (always +2)
6 walking lunges (always +3)
8 air squats (always +4)
5 box jumps (5 only)

3 pullups
6 pushups
9 walking lunges
12 air squats
5 box jumps

4
8
12
16
5

5
10
15
20
5
.
.
.


18.02.2019

A: Warmup

general (row & rope jump prep.)

hip/hamstring mobility work


B: KB skills (clean form swing / thruster)


C: For 30 minutes; start every 2 minutes

0-2: 250/200 meter row

2-4: 10 kb cleans (from swing) into thrusters; one arm; switch arm evey round
(start with weaker arm)

4-6: 100 DUs (scaled: 150 SUs; 50 DUs)

always rest the remainder of the 2 min

REPEAT


8 p.m. weightlifting

Warmup

Back & Front squat

Snatch & clean pull


17.02.2019

Slamball Sunday

A: Warmup with a partner, stand opposite

chest passes
oh passes
rotation passes
swing passes
backward passes
chest passes & run

B: EMOM for 10 minutes

min1: 10 slam balls
min2: 5-10 burpees over the slamball
alternate each minute

C: 12 min amrap

15 slamball thrusters
20 slamball lunges (ball one one shoulder)
25 slamball situps

D: 3 rounds/ with partner

P1: 200/150 meter row
P2: tuck to hollow body hold with slamball
switch

After finishing, both do 50 slow back extensions