Equipment

Mittwoch, 21. April

 

4 Rounds of

  • 10 Air Squats
  • 5 Inchworm Push Ups
  • 20 Jumping Jacks
  • 5 Push Ups

With empty Barbell:

  • 10 Deadlift / 10 Front Rows / 10 Front Squat
  • 10 Shoulder Press / 10 Back Squats
  • 15 Push Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

32 min EMOM (8 Rounds)

  • 1st: 40 Double Unders (scaled Single Unders)
  • 2nd: 8 Toes to Bar
  • 3rd: 8 Box Jump Overs (24/20`)
  • 4th: 8 Push Press (40/25kg)

(Reduce weight or reps if u can´t keep up, but keep it challengeing!)

 

 

Dienstag, 20. April

 

4 Rounds of

  • 5 Single Leg Glute Bridges (each leg)
  • 10 Leg Raises
  • 5 Squat Jumps (5 sec in lowering phase, explosive jump)
  • 10 Ring Rows

With empty Barbell

  • 5 Muscle Clean / 5 Front Squats
  • 5 Power Clean / 5 Shoulder Press
  • 5 Squat Clean / 5 Sots Press

A.

Every 5 min for 20 min.

3 Squat Cleans (touch´n go without dropping)

 

B.

Every 3 min. for 12 min.

10 alt. Front Stepping Lunges (Backsquat Pos.)

8 Pull Ups

 

C.

3 Rounds for time:

20 Wall Balls (try to go unbroken)

30 Sit Ups

40 Double Unders

 

 

 

Montag, 19. April

 

4 Rounds of

  • 5 Single Leg Glute Bridges (each leg)
  • 10 Leg Raises
  • 5 Squat Jumps (5 sec in lowering phase, explosive jump)
  • 10 Ring Rows

 

A.

Establish a 3 RM Deadlift in 20 min.

 

 

B.

15 min AMRAP:

  • 3 Deadlift @ 80% of your 3RM Deadlift
  • 6 Bar Facing Burpees
  • 9 Toes to Bar (scaled: V-Ups)

C.

15 min AMRAP:

2-4-6-8-10-12-14-16-...

Deadlift @ 50% of your 3RM

Finish each round with 40 Double Unders

 

Sonntag, 18. April

 

Rest Day

 

 

 

Samstag, 17. April

 

4 Rounds of

  • 5 Inchworm Push Ups
  • 10 Air Squats
  • 5 Cossack Squats (each side)
  • 10 Ring Rows

 

A.

Every 3 min.  for 12 min. (4 Sets)

10 Benchpress @ 90-95 of your 10 RM BP

(if you don´t know your 10 RM Benchpress, establish that instead of doin these sets)

 

B.

Three Sets of:

  • 8 strict Pull Ups
  • 8 Dips

C.

15 min EMOM:

  • 1st: 15 Wall Balls
  • 2nd: 10 Box Jumps
  • 3rd: 5 strict Toes to Bar

 

 

Freitag, 16. April

Warm Up:

4 Rounds of

  • 10 Leg Raises
  • 5 Inchworm Push Ups
  • 10 Wall Squats

With empty Barbell:

  • 10 Deadlift / 5 Muscle Clean / 10 Front Squats
  • 10 Front Rows / 5 Power Clean / 10 Back Squat
  • 5 Squat Clean / 5 Thruster

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every 2:30 min.  for 15 min. (6 Sets)

Complex: 1 Front Squat with 3 sec rest at bottem + 1 Front Squat with double bounce at bottem + 1 Front Squat

use weight @ 65-70% of 1RM Front Squat

 

B.

For time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

1-2-3-4-5-6-7-8-9-10

Squat Cleans (scaled: 1 Power Clean + 1 Front Squat), 60/35kg

 

C.

For time:

10-9-8-7-6-5-4-3-2-1

  • V-Ups
  • Push Ups

 

Donnerstag, 15. April

 

Rest Day

 

 

 

Mittwoch, 14. April

400 m run

 

then: 4 Rounds of

  • 10 Leg Raises
  • 5 Inchworm Push Ups
  • 40 Single Unders

With empty Barbell:

  • 10 Deadlift / 10 Front Rows / 10 Front Squats
  • 5 Muscle Clean / 10 Shoulder Press / 10 Good Mornings Thruster
  • 10 Barbell Lunges / 10 Behind the Neck Shoulder Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Push Press

Find your 10 RM in 5 Sets (ad weight every set, focus on explosice hip extension!)

3min./Set

 

B.

Shoulder Press

Find your 8 RM in 4 Sets (ad weight every set)

3min./Set

 

C.

400 m run or 500m row or 30 Cal. Air Bike

 

then 4 Rounds of

  • 8 Power Cleans (touch´n go)
  • 8 Bar facing Burpees

Sprint: 200 m run or 250m row or 15 Cal. Air Bike

 

 

 

 

 

 

Dienstag, 13. April

4 Rounds of

  • 10 Air Squats
  • 5 Inchworm Push Ups
  • 20 Jumping Jacks
  • 10 Superman

With empty Barbell:

  • 10 Deadlift / 10 Front Rows / 10 Front Squat
  • 5 Muscle Clean / 10 Front Rows / 5 Thruster
  • 5 Power Clean / 10 Front Rows / 5 Thruster

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

28 min EMOM (7 Rounds)

  • 1st: 40 Double Unders (scaled Single Unders)
  • 2nd: 8 Thruster (40/25kg)
  • 3rd: 8 Burpee Box Jump Overs
  • 4th: 12 DB Snatches (22,5/15kg)

(Reduce weight or reps if u can´t keep up, but keep it challengeing!)

 

 

 

Montag, 12. April

2 Rounds of

  • 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

  • 10 Lunges / 5 Inchworm Push Ups

 

With empty Barbell:

  • 10 Deadlift / 10 Shoulder Press / 10 Back Squat
  • 5 Muscle Clean / 5 Front Squats
  • 5 Power Clean / 5 Overhead Squats
  • 5 Clean / 5 Push Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every 2 min for 10 min. (45 Sets)

5 Sets of

  • 3 Power Clean (touch´n go)
  • 3 Push Jerk

55-65% of 1RM Clean & Jerk

 

B.

Every 2:30 for 12:30 (5 Sets)

3 Back Squats @ 60-70% of 1RM Back Squat

(with 3 sec. stop in bottom position - focus on explosive upward movement)

 

 

C.

Every 2:30 for 10 min. (4 Sets)

  • 8 Chin Ups (Klimmzüge mit Untergriff)
  • 30 sec. V-Ups

 

Sonntag, 11. April

 

Rest Day

 

Samstag, 10. April

 

Warm Up:

4 Rounds of

  • 5 Sit Ups
  • 20 Jumping Jacks
  • 5 Inchworm Push Ups

 

5 min of Mobility for Abs and Ankle

 

Specific Warm Up:

(mit leerer Langhantel)

  • 10 Snatch Grip Deadlift / 5 Overhead Squats
  • 3 Hang Muscle Snatch / 5 Shoulder Pess
  • 5 Hang Power Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

Get into Movement for Hang Power Snatch and work up to 1st weight Hang Power Snatch

 

Practice Hang Power Snatch

6 Rounds of 2 Reps (1:30min./Set)

  • Set 1-2 @ 50% of 1RM Hang Power Snatch
  • Set 3 @ 60% of 1RM Hang Power Snatch
  • Set 4 @ 70% of 1RM Hang Power Snatch
  • Set 5 @ 80% of 1RM Hang Power Snatch
  • Set 6 @ 80-85% of 1RM Hang Power Snatch

Workout

For time

  • 100 Toes to Bar
  • EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)

 

Assessory Excercises

3 Rounds of

  • 8 DB Single Arm Kneeling Shoulder Press (each side)
  • 30 m Single Arm DB Front Rack Carry (go heavy!)

Freitag, 9. April

 

Warm Up:

3 Rounds of

  • 5 Push Ups
  • 10 Lunges
  • 5 Kneeling Single Arm DB Shoulder Press
  • 10 Cossack Squats (each side)

 

Specific Warm Up:

(mit leerer Langhantel)

  • 10 Stiff Leg Deadlift / 10 Front Rows
  • 10 Front Squats / 10 Shoulder Pess
  • 10 Back Squats /10 Good Mornings

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

 

Strength

4 Sets of Front Squats (3 min / Set)

  • Set 1, 10 reps @ 50% of 1RM Front Squat
  • Set 2, 8 reps @ 60% of 1RM Front Squat
  • Set 3, 6 reps @ 70% of 1RM Front Squat
  • Set 4, 4 reps @ 80% of 1RM Front Squat

3 Sets of Benchpress (3 min / Set)

  • Set 1-3, 15 reps @ 50% of 1RM Benchpress

 

Additional Work

do 3 Rounds of

  • 20 banded Pull Ups (dickes Gummiband empfohlen)
  • 15 banded Triceps (leichtes Gummiband empfohlen, "all out" im letzten Satz)

Workout

4 Rounds of

  • 20 Cal Row, Bike, Ski or 400 m run
  • 30 Barbell Front Stepping Lunges

 

Donnerstag, 8. April

 

Rest Day

 

Mittwoch, 7. April

 

Warm Up:

3 Rounds of

  • 10 Leg Raises
  • 10 Superman
  • 10 Squat Jumps

 

Specific Warm Up:

(mit leerer Langhantel)

  • 10 Stiff Leg Deadlift / 10 Front Rows
  • 10 Muscle Cleans / 10 Back Squats
  • 10 Power Cleans / Front Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

Work up to Workout Weight Power Cleans (choose a weight you can do "touch´n go"! in first 3 Sets)

 

Workout

"Cleaning Annie"

For time:

  • 50 Double Unders
  • 50 Sit Ups
  • 5 Power Cleans 50/30kg
  • 40 Double Unders
  • 40 Sit Ups
  • 10 Power Cleans 50/30kg
  • 30 Double Unders
  • 30 Sit Ups
  • 15 Power Cleans 50/30kg
  • 20 Double Unders
  • 20 Sit Ups
  • 20 Cleans 50/30kg
  • 10 Double Unders
  • 10 Sit Ups
  • 25 Cleans 50/30kg

 

Additional Work

do 3 Rounds of

  • 15 Barbell Biceps Curls
  • 20 Windshield Wipers

 

Dienstag, 6. April

 

Warm Up:

3 Rounds of

  • 10 Good Mornings
  • 5 Inchworm Push Ups
  • 10 Shoulder Dislocates
  • 5 Sit Ups

 

Specific Warm Up:

(mit leerer Langhantel)

  • 5 Deadlift / 5 Front Rows / 5 Shoulder Press
  • 10 Good Mornings / 10 Front Rows
  • 10 Single Leg Deadlift (left leg) / 10 Single Leg Deadlift (right leg)

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

Work up to Workout Weight for Single Leg Deadlift and Benchpress

 

Strength

Every 4 min for 20 min

  • 8 Single Leg Deadlift (each Side, same weight for all 5 Sets)
  • Benchpress:
    • Set 1 for 10 Reps @ 50% of 1RM BP
    • Set 2 for 10 Reps @ 60%
    • Set 2 for 10 Reps @ 65%
    • Set 2 for 10 Reps @ 65%
    • Set 2 for 10 Reps @ 65%

 

Additional work

3 Sets of

  • 15 V-Ups
  • 30 sec rest
  • 45 sec Plank Hold
  • 30 sec rest
  • 20 Superman
  • 30 sec rest

Montag, 5. April

 

Warm Up:

3 Rounds of

  • 10 Sit Ups
  • 5 Inchworm Push Ups
  • 10 Air Squats
  • 5 RingRows

 

Specific Warm Up:

(mit leerer Langhantel)

  • 5 Deadlift / 5 Muscle Cleans / 5 Shoulder Press
  • 5 Front Squats / 5 Push Press / 5 Back Squats
  • 5 Power Cleans / 5 Cleans / 5 Push Jerk
  • 5 Power Clean & Jerk / 5 Squat Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

Work up to Workout Weight for Clean & Jerk

 

Workout

50 Rounds for time

  • 1 Clean & Jerk (Male 60kg / Female 40kg)
  • 2 Toes to Bar
  • 3 Bar Facing Burpees

 

Skaliere Dir das Workout, indem Du mehr oder weniger Gewicht bei den C&J verwendest und / oder weniger Runden absolvierst.

 

CrossFit Bad Marienberg

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Tel.: +49 177-7240851
info@crossfit-badmarienberg.de

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