13.11.2019

A: Warmup

general
lunge prep.
shoulder prep.

B: Strength part

5 sets of:

Reverse lunges from rack (bar in back rack)
10 reps per side (finish one side first)
tempo 21X1
(work your way up to a set of heavy 10s)

Standing DB/KB shoulder press (2KB DBs)
6-8 reps
tempo 31X1

-work with a partner
-start every 4-5 minutes

C: Core finisher:

8min amrap

10 hanging knee raises
8 lying toes to pole (hands on pole)
6 toes to bar (strict if possible)
4 slow controlled pikes on rower
20 sec. plank hold with plate on back



xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

skill
- transition: look up - arms back - explosive hip - head through
- ring dip with butt kick
- ring dip with chest kick
- swings (pull the rings back)
- jumping muscle up
- partner assisted muscle up
- muscle up

- synch. workout in teams of 2

- 80 partner DL (200/180/150kg)
- 60 synch T2B
- 40 synch DB thruster (22,5/15kg)
- 30 synch strict HSPU
- 20 synch squat snatch (60/45kg)
- 15 ring MU (one work, one rest)

 TC: 30 min


12.11.2019

A: Warmup

general
skill work power clean

B: 5 min amrap

1 power clean
1 hang power clean
6 stat. lunges (bar front or back rack)
6 burpees over the bar

rest 2 min

5 min amrap

1 power clean
1 hang power clean
5 front squats
5 high jumps over the barbell

2 min rest

5 min amrap

1 power clean
1 hang power clean
5 pullups


11.11.2019

A: Warmup

general
skill work clean & jerk
movement prep.

B:  25 min amrap

1 C & J (squat clean OR power clean & squat)
5 Box jumps (60/50cm)
10 DUs
5 HSPUs (Scaled: regular pushups)

2 C & Js
6 Box jumps
12 DUs
6 HSPUs

Every round add:

1 C& J
1 Box jumps
2 DUs
1 HSPU

-1st clean is always from the floor, next cleans from hang!
Rxd weight C&J: 50/35kg

Experts go for unbroken DUs!



8PM Weightlifting



10.11.2019

Sunday its Partner Fun-day AMRAP 40 min A: Planking B: is working 20 Plate Clean & Jerk 15/10 kg 15 Push ups 10 Goblet Squat 20/16 kg 5 Pull ups 1 length lunges - Switch after every round - Work only if partner is planking


09.11.2019

Warm Up: Brain Kinetics Movement prep. Workout: Buy In: 3 rounds of 100 D.U. 15 Burpees DB "DT" 6 rounds of 12 DL 9 Power Clean 6 Shoulder to Overhead Cash Out: 6 rounds of 12 jumping Lunges 9 Handrelease Push Up 6 Plank Down Ups


08.11.2019

CrossFit Open WOD 20.5

Last Open WOD

Join us in the evening for the WOD, 
drinks and barbeque! 


07.11.2019

A: Warmup

General
Mobility
Skill work

B: 4 rounds

3 shoulder presses
3 push presses
3 push jerks

Rest 1 min

Use a weight that allows perfect 
technique and speed!

C: 9 min amrap

30 meter front rack carry (2KBs)
5 strict T2B
20 sec. HS hold @ wall




06.11.2019

A: Warmup

general
squat & power clean prep.

B: 10 min EMOM 

2 Squat cleans (Heavy & excellent) (Rxd: 70/50kg)
2 Box jumps (75/60cm)

Rest as needed

C: 10 min amrap

6 Hang power cleans (Rxd: 50/35kg)
12 Burpees over the bar




xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

strength 1
- 3x28 barbell walking lunge
- 5x7 deadlift

strength 2
- 4x14 kang squat

2018 X-mas Crash Partner Workout "T-rex"
Part 1:
5 minutes to estapblish your 5 RM Overhead Squat and Thrusters weight
Each Partner chooses one exercise

Part 2:
AMRAP as many synchronic clapping burpees as possible in your gained time frame
total weight of OH Squats and TH in seonds; 0,5 seconds will be rounded up

core finisher


05.11.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

Front squats
10-10-7-7-5 reps 
@ tempo 22X1
Work your way up

Half kneeling arnold press (DB)
8 reps per side


C: Finisher:

3 rounds:

30 sec. KB wall sit (2 KBs front rack)
10 pushups (experts hands on plate)


04.11.2019

Skill of the month November:

Clean & Jerk


A: Warmup

general

mobility work

skill work clean & jerk

B: 12 minutes amrap

5 clean & jerks (heavy & excellent) Rxd weight: 60/42.5kg
10 pullups (any style)


8 pm weightlifting

Back & Front squats

Snatch & clean pulls



03.11.2019

Sunday Endurance Workout 51 min EMOM - row - ski/bike - double under


02.11.2019

A: Warmup


general
movement prep.


B: Tabata (20/10 sec; 8x)

1 min rest after every Tabata round

-Row
-Goblet Squat
-Pullup
-Pushup
-Abmat situps
-Double unders


01.11.2019



CrossFit OPEN WOD 20.4


31.10.2019

A: Warmup

general
movement prep.

Strength part:

5 sets of:

6-8 hip thrusts (medium weight)

10 romanian DLs (start from elevated position)

2 lengths KB carry (shoulder & OH)


work with a partner
start every 5 minutes


C: Finisher:

3 rounds:

6 "single arm" pushups per side
(one hand on floor, one hand in low ring)

10 alternating DB rows (from plank)


30.10.2019

Last Day KB skill month

A: Warmup

general

skill TGU
skill KB clean (from swing)
skill KB snatch (from swing)

B: 3 rounds of:

1.5 TGUs
5 KB snatches
5 KB cleans
5 KB front rack lunges
5 KB OH lunges
switch arm
15 burpees

rest 90 sec.

timecap: 20 min



xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

2017 X-mas Crash Partner Workout
7m DB Overhead Walking (one arm RE) 22,5kg
50 toes to bar
7m DB Overhead Walking Lunge (one arm LI) 22,5kg
10 Broad jump with Dumbbell 22,5kg
50 DB snatch alt
7m DB Overhead Walking Lunge (one arm RE) 22,5kg
40 chest to bar
7m DB Overhead Walking Lunge (one arm LI) 22,5kg
10 Broad jump with Dumbbell 22,5kg
30 DB snatch alt
7m DB Overhead Walking Lunge (one arm RE) 22,5kg
20 Bar MU
7m DB Overhead Walking Lunge (one arm LI) 22,5kg
10 Broad jump with Dumbbell 22,5kg
10 DB snatch alt

TC: 17 min


29.10.2019

A: Warmup

general

squat mobility work
wall ball skills
KB swing skills

B: Popeye

20 min amrap

5 chest to bar pullups
10 wall balls (9/7kg)
15 KB swings (24/16kg)


28.10.2019

A: Warmup

general 
movement prep.

B: Stregth part

5 sets of:

4-6 reps barbell shoulder press, tempo 30X1

4-6 reps strict pullups; 30X1

12 reps alternating stationary lunges backards
front foot elevated (with 2 KBs)

-with a partner
-start every 4-5 minutes


C: EMOM for 6 minutes 

odd: 10-12 burpee plate jumps

even: 12-14 american KB swings



NO Weightlifting today, sorry Max is out of town!


27.10.2019

A: Warmup

general
movement prep.

B: 3 sets of:

10 bulgarian split squats with KB
10 meter KB OH walk
10 bulg. split squats other leg
10 meter OH walk other arm

rest 2 min


C: 

50 DUs
40 Box jumps (60/50cm)
30 Pushups
20 Pullups
10 KB Thrusters (1KB ; 24/16kg)
10 KB Thrusters other arm
20 Pullups
30 Pushups
40 Box jumps
50 DUs

timecap: 20 min


26.10.2019

Partner WOD
Try to hold a plank for the whole 30 minutes
260 m row
6 strict pull ups
6 burpee box jumps
4 strict pull ups
4 burpee box jumps
3 strict pull ups
3 burpee box jumps
13 push ups
13 jumping lunges
6 pike push ups (use box)
6 jumping squats
4 pike push ups (use box)
4 jumping squats
3 pike push ups (use box)
3 jumping squats
52 DU
as soon as both partners finished one round you do a 400m run together and restart.


25.10.2019

Open Workout 20.3 (repeat 18.4)

For time:

21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts, 
 (102/70kg)
15 handstand push-ups
9 deadlifts, 
 (102/70kg)
9 handstand push-ups

21 deadlifts, (142,5/92,5kg)
15,24m handstand walk
15 deadlifts, 
(142,5/92,5kg)
15,24m handstand walk
9 deadlifts, 
(142,5/92,5kg)
15,24m handstand walk

Time cap: 9 min.


24.10.2019

A: Warmup

general
movement prep.

B: 3 rounds of:

8 DB/KB shoulder press (alternating, 4 per arm)
8 DB/KB push press
8 DB/KB push jerk

rest 1 min.

30 sec. amrap pushups

rest 90 sec.


C: 4 rounds of:

250 meter row
15 reps DB bench press (22,5/15kg)


23.10.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

4 split stance good mornings per leg (light weight)

6-8 front foot elevated lunges backwards per leg (barbell back rack)
(work your way up)

2 length KB farmers/shoulder carry (switch side every set)


-work with a partner
-start every 5 minutes


C: Finisher:

3 rounds of:
10 pikes on rower
15 plank "swings" (feet in rings)
20 back extensions with plate on upper back
25 sec. hollow body hold


xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

strength - 3 sets
- 10 bench press
- 6 (weighted) pull-ups

- 30 sec rest between movement
- 90 sec rest between sets


Workout - 16 min EMOM
- even : Barbell Complex
              - 1 hang squat clean
              - 1 squat clean
              - 1 front squat
              - 1 jerk
- odd: 5 MU (unbroken)


22.10.2019

A: Warmup

general
DU skills
KB swing skills



B: HERO WOD "DORK"


6 rounds of:

60 DUs (120 SUs with high jump)
30 russian KB swings (24/20kg)
15 burpees

timecap: 28 minutes


21.10.2019

A: Warmup

general
KB skill work

B: 18 minutes amrap

10 goblet squats
5 KB complexes per side
10 pullups

KB complex, with one KB:

1 KB DL
1 KB clean
1 KB snatch
1 KB thruster

clean & snatch from swing


8 pm weightlifting

Warmup und Hantelgymnastik

Clean & jerk


20.10.2019

A: Warmup

general

B: Heavy russian KB swings

4x15 reps; every 3 min


C: MC Laren

20 min amrap

3 Thruster (50% BW)
5 box jumps (60/50cm)
7 hr pushups



19.10.2019

A: warum up & OH squat prep B: Team WOD. 2 rounds 1: row 200m 2: amrap OH squats Switch 1: row 300m 2: amrap american swings Switch 1: row 400m 2: amrap wall ball shots Switch 1: row 500m 2: amrap 10 slam balls, 10 sit ups Switch


17.10.2019

A:Warmup
   General Skill work KB windmill
   Work your way up on the windmill, for perfect form!
   Skill KB snatch (from swing)

B: 4 rounds of:
    400 meter run (500 row)
    10 Kb snatches(left &right)
    10 OH WL steps with 1 Kb (l&r)
    20 pushups (10 left arm on KB, 10 right arm) (hand on KB, not on handle)


16.10.2019

A: Warmup

general
squat mobility work
movement prep.



B: "Fat Amy"

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (24/16 kg) american
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

timecap: 20 minutes

xxXX 19:00 - Competition Class XXxx

warm-up

mobility

strength 1


strength 2

Workout - 12min AMRAP
- 10 cal row
- 10 push press (70/50kg)
- 10 box jump (24/20 inch)

Core


15.10.2019

A: Warmup

general
hip mobility

B: Strength part

5 sets of:

5 KB good mornings (KB in front of chest)
slow and controlled

3 regular deadlifts (work your way up)

2 length KB/DB OH carry (2Kbs)

-start every 5 minutes
-work with a partner


C: Core finisher Trainers choice


14.10.2019

A: Warmup

general

skill work KBs:

swings; russian; american
Turkish get up

B: 7 min amrap

15 russian swings
1 length OH walk
15 american swings
1 length OH walk (other arm)
next round switch to front rack carry (instead OH walk)
next rounds farmers carry
back to OH carry

rest 3 minutes

7 min amrap

1 TGU 
15 situps
1 TGU other arm
15 back extensions

KB weight Rxd: 24/20 kg


8 pm weightlifting

Warmup & Hantelgymnastik