CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
Mittwoch, 21. April
4 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
32 min EMOM (8 Rounds)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
Dienstag, 20. April
4 Rounds of
With empty Barbell
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
A.
Establish a 3 RM Deadlift in 20 min.
B.
15 min AMRAP:
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
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:
C.
15 min EMOM:
Freitag, 16. April
Warm Up:
4 Rounds of
With empty Barbell:
(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
Donnerstag, 15. April
Rest Day
Mittwoch, 14. April
400 m run
then: 4 Rounds of
With empty Barbell:
(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
Sprint: 200 m run or 250m row or 15 Cal. Air Bike
Dienstag, 13. April
4 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
28 min EMOM (7 Rounds)
(Reduce weight or reps if u can´t keep up, but keep it challengeing!)
Montag, 12. April
2 Rounds of
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min for 10 min. (45 Sets)
5 Sets of
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)
Sonntag, 11. April
Rest Day
Samstag, 10. April
Warm Up:
4 Rounds of
5 min of Mobility for Abs and Ankle
Specific Warm Up:
(mit leerer Langhantel)
(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)
Workout
For time
Assessory Excercises
3 Rounds of
Freitag, 9. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Strength
4 Sets of Front Squats (3 min / Set)
3 Sets of Benchpress (3 min / Set)
Additional Work
do 3 Rounds of
Workout
4 Rounds of
Donnerstag, 8. April
Rest Day
Mittwoch, 7. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(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:
Additional Work
do 3 Rounds of
Dienstag, 6. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(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
Additional work
3 Sets of
Montag, 5. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to Workout Weight for Clean & Jerk
Workout
50 Rounds for time
Skaliere Dir das Workout, indem Du mehr oder weniger Gewicht bei den C&J verwendest und / oder weniger Runden absolvierst.
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de