MONTAG 25.11.2019
CF-BASICS
MODUL I – Basics
CROSSFIT
CORE WORK
TABATA I
- One Arm weighted Plank
TABATA II
- Burpee Slam Balls 20/10
- Weighted Bicycle Crunch
STRENGTH
5 Supersets of
6-8 eccentric Push Ups
15 Med Ball Chest Passes
WOD – 2RFT [cap 15‘]
500m Row/Ski
20 Hand release Push Ups
40 Sit Ups
60 Air Squats
80 Double Unders
CF-ENDURANCE
WOD A – 15‘ AMRAP
15 KB-Russian Swings 20/12
15 Air Squats
30 Double Unders
30‘‘ Plank
WOD B – 15‘ AMRAP
200m Row/Ski
20m DB-Farmers Carry 22,5/17,5
10 V-Ups
Rest of Time – Row/Ski Basic Work
Change every 3rd min!
DIENSTAG 26.11.2019
CF-BASICS
MODUL V – Weightlifting
CROSSFIT
STRENGTH/SKILL
DB-Snatch
12‘ EMOM
8-12 alt. DB-Snatches
8-12 strict T2B
STRENGTH B
Lateral weighted Box Step Downs
4 x 8/8
WOD – for Time [cap 12‘]
9-15-21
Push Press 45/30
D-Ball over Shoulder 20/40/60
*10 C2B Pull Ups betw. RNDs
MITTWOCH 27.11.2019
CF-BASICS
MODUL - IV Pull
CROSSFIT
STRENGTH
OH-Squat
8-8-8-8-8
WOD A – 6‘ AMRAP
12 Wall Balls 10/6
6 Pull Ups
3‘ Rest
WOD B – 6‘ AMRAP
12 Atomic Sit Ups
6 Single Arm KB OH-Squats
(change Arm every RND)
CF-SKILLS & GYMNASTICS
Pistol Squat
-Progression
-Strength
DONNERSTAG 28.11.2019
CF-BASICS
MODUL III – Press
CROSSFIT
STRENGTH A
Weighted Chin Ups
8-8-8-8
STRENGTH B
Weighted Dips
8-8-8-8
WOD – for Time [cap 20‘]
3 RNDs of
3 Hang Power Cleans 60/40
6 Front Squats 60/40
9 Push Press 60/40
Into 2 RNDs of
5 Burpees over the Bar
10 Deadlifts 60/40
Into 1 RND of
50 Wall Balls 10/6
25 T2B
!!NEU-CROSSFIT INTERMEDIATE-NEU!!
STRENGTH A
Back Squat
10-10-10-10
STRENGTH B
Single Leg DB-Deadlifts
3 x 8/8
WOD – 10‘ EMOM
min 1) 8-10 Wall Balls
min 2) 30-45‘‘ Plank
min 3) 10m Walking Lunges
min 5) 30-45‘‘ Single Unders
FREITAG 29.11.2019
CF-BASICS
MODUL II – Squat
CROSSFIT
STRENGTH A
Deadlift
10-8-6-4-2-1-1-1
STRENGTH B
Bench Supported DB-Row
4 x AMRAP
WOD 12‘ AMRAP
30 Double Unders
10 Burpees
3 Bar Muscle Ups
CF-ENDURANCE
WOD A – AFAP [cap 15‘]
2000m Row
*ev. 90‘‘ 2 Devil Press 17,5/12,5
*add 2 Reps every RND!
5‘ Rest
WOD B – AFAP [cap 15‘]
2000m Ski
*ev. 90‘‘ 2 Burpee Box Jump overs
*add 2 Reps ev. RND!
SAMSTAG 30.11.2019
CROSSFIT
STRENGTH A [cap 15']
Bench Press
Find your 1 RM
STRENGTH B
Weighted Pull Ups
3 RNDs of
10 x 1 Pull Up – 20‘‘ Rest betw. Reps!
*3‘ Rest betw. RNDs
WOD – for Time
Buy in: 50 unbroken KB Russian Swings 24/16
Into 2 RNDs of
15 Power Cleans 60/40
3 Ring Muscle Ups/6 C2B Pull Ups
30 Push Ups 3 Ring Muscle Ups/6C2B Pull Ups
60 Double Unders
Buy out: 30m Handstand Walk or Bear Crawl
SONNTAG 01.12.2019
FREE GYM!
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