MONTAG 18.11.2019
CF-BASICS
MODUL IV – Pull
CROSSFIT
STRENGTH A
Back Squat
6-6-6-6-6
STRENGTH B
Walking DB-Lunges
5 x 10m
WOD – 3 RFT
20 Sit Ups
20 Alt. DB-Snatches 22,5/17,5
20 DB-Box Step Ups 22,5/17,5
CF-ENDURANCE
WOD A – for Time [cap 20‘]
3K Row
Every 500m
50 Double Unders
7 Burpees over the Bar
7 BB-G2OH 45/30
WOD B – for Time [cap 20‘]
3K Ski
Every 500m
15 T2B
12 KB OH Lunges 20/12
9 Wall Balls 10/6
DIENSTAG 19.11.2019
CF-BASICS
MODUL V – Weightlifting
CROSSFIT
STRENGTH A
BB-Shrugs
4 x AMRAP
STRENGTH B
Single Arm Bottoms Up KB-Press
3 x 8/8
WOD – 10 RFT
8 Push Ups
12 KB-American Swings 24/16
MITTWOCH 20.11.2019
CF-BASICS
MODUL I – BASICS
CROSSFIT
STRENGTH A
12‘ EMOM
Even: 6-8 strict T2B
Odd: 20-30‘‘ Handstand Hold
- Work on Shoulder Tabs or free standing…
STRENGTH B
12‘ E2MOM
15 GHD-Sit Ups
WOD – for Time
Buy in: 60sec. AMRAP Burpees
50 Wall Balls
40 V-Ups
30 Box Jumps
20 HSPUs
10 Bar MUs or 10 C2Bs + 10 Box-Dips
CF-SKILLS & GYMNASTICS
INTENSIVCOACHING
Kipping Technique
- Toes to Bar
- Pull Up – (Kipping/Butterfly)
- Muscle Up (Ring/Bar)
DONERSTAG 21.11.2019
CF-BASICS
MODUL II – Squat
CROSSFIT
STRENGTH A
Single Leg Deadlift
4 x 8/8
STRENGTH B
12‘ E2MOM
15 GHD- Hip Extensions
WOD – for Time
21-15-9
KB-Deadlifts 2 x 24/16
Wall Balls 10/6
*EMOM – 3 Burpee high Jumps
NEU!! CROSSFIT INTERMEDIATE
Ab sofort Jeden Donnerstag 20:00 Uhr
Der perfekte Übergang von den Basics zum CrossFit!
STRENGTH A
Work on your Pull Up
STRENGTH B
Bench Press
8-8-8-8-8-8
WOD – 12‘ AMRAP
250m Row/Ski
6 DB-Box Step Ups 12,5/7,5
6 Inverted Rows
12 Sit Ups
FREITAG 22.11.2019
CF-BASICS
MODUL III – Press
CROSSFIT
STRENGTH A
Incline Bench Press
8-8-8-8-8
STRENGTH B
Weighted Dips
4 x AMRAP
WOD – 20‘ EMOM
min 1 - 10-15 GHD-Sit Ups
min 2 - 10 Devil Press
min 3 - 5 D-Ball over Shoulder 60/40/20
min 4 - 10 HSPUs
min 5 - Rest
CF-ENDURANCE
WOD A – 8RFT [cap 20‘]
200m Row
20m Single Arm KB OH Lunges
(10m left Arm – 10m right Arm)
WOD B – 8RFT [cap 20‘]
200m Ski
10 DB-Deadlifts 30/20
SAMSTAG 23.11.2019
Bitte bis spätestens heute Zu-/Absage für die Weihnachtsfeier!!
CROSSFIT
STRENGTH A
Pendlay Row
12-12-12-12-12
STRENGTH B
Strict Press
5-5-5-5-5
WOD – 12‘ AMRAP
9 Single Arm DB-Push Press 22,5/17,5 (Change Arm ev. RND)
6 Goblet Squats 22,6/17,5
3 Ring Muscle Ups or 6 Pull Ups
WOD B – 10 RFT
20 Double Unders
10 Sit Ups
5 Burpee Bar Touches
SONNTAG 24.11.2019
FREE TRAINING