MONTAG 10.02.2020
CF-BASICS - MODUL I
Basic Movements
CROSSFIT
ENDURANCE WOD – 30‘ AMRAP
35cal/30cal Row/Ski
30 Weighted Box Step Ups 22,5/17,5
25 Double Unders or 50 Singles
20 D-Ball over the Shoulder
15 Push Ups
10 alt. DB Snatches 22,5/17,5
CF-INTERMEDIATE
WOD A – 10‘ AMRAP
500m Row
15 G2OH
10 KB-Russian Swings
5 Knee Tucks
5‘ Rest
WOD B – 8‘ AMRAP
500m Ski
15 D-Ball over Shoulder
10 Wall Balls
5 Burpees
3‘ Rest
WOD C – 6‘ AMRAP
20 Box Step Ups
10 D-Ball Thrusters
5cal Air Bike
*one Buddy works on cal – Rest of the Team has to work on their AMRAP
DIENSTAG 11.02.2020
WL-BASICS - MODUL V
Weightlifting
CROSSFIT
SKILL/STRENGTH A
Turkish Get Up
3 x 4/4
SKILL/STRENGTH B
Squat Clean
3-3-3-3-3
*work up to your WOD-Weight!
WOD – for Time
21-15-9
Clean & Jerks 60/40
Bar facing Burpees
MITTWOCH 12.02.2020
CF-BASICS - MODUL II
Squat
SKILL
Kipping Technique
· Pull Up
· T2B
· Bar Muscle Up
WOD – for Time [cap 15‘]
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Burpee Box Jumps
CF-INTERMEDIATE
SKILL A
GHD-Sit Up
SKILL B
Rope Climb
WOD – 12‘ EMOM
min 1: 2-3 Rope Climbs
min 2: 5-8 Wall Balls
min 3: 5-8 GHD Sit Ups
min 4: 8-12 TRX Rows
min 5: 20-30‘‘ Battling Ropes
min 6: Rest!
DONNERSTAG 13.02.2020
CF-BASICS - MODUL III
Press
STRENGTH
4 Supersets of
8/8 Bulgarian Split Squats
20m KB-Cross Body Carry
WOD – for Time [cap 21‘]
Buy in: 50 Double Unders or 150 Singles
into: 21-15-9
DB-Cleans 17,5/12,5
DB-Thrusters 17,5/12,5
T2B
Bu out: 50 Double Unders/150 Singles
CF-INTERMEDIATE
STRENGTH A
KB-Floor Press
8-8-8-8
STRENGTH B
Superband Trizeps Push
8-8-8-8
WOD – for Time [cap 15‘]
50 Wall Balls
40 Med Ball Cleans
30 Push Ups
20 Pull Ups
10 Burpees
*partition as you want!
FREITAG 14.02.2020
CF-BASICS - MODUL IV
Pull
CROSSFIT
STRENGTH
8‘ EMOM
even: 4-6 HSPUs
odd: 8-10 Ring Dips
Valentines Partner WOD
WOD A “the break up“
EMOM ALAP
min 1: 1 Push Press + 1 Burpee
min 2: 2 Push Press + 2 Burpees
min 3: 3 Push Press + 3 Burpees
usw…
Men use a 42,5kg BB
Women use a 30kg BB
WOD B – “the make up“
6 RFT
5 Squat Cleans 42,5/30
10 Pull Ups
200m Row/Ski
While Partner A completes one RND, Partner B has to hold an L-Sit!
SAMSTAG 15.02.2020
FUN DAY
Rowing Competition
AFAP - in Teams of 2
5000m Row
*switch every 250m!
WOD – for Time “ANGIE“
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
SONNTAG 15.02.2020
FREE GYM!