CrossFit Programme

Sonntag, 17. August

6 min: 10 Med Ball Thruster + 3 Inchworm Push Ups + 10 Ring Rows + 3 Burpees

Fast Squat Mobility

in Teams of 2

18 min AMRAP

52/42 Cal row
52 Wall Balls
52/42 Cal ski
52 KB Swings

18 min AMRAP

26 Toes to Bar
26 Hang Power Clean 40/30
26 Front Squats 40/30
26 Pull Ups
26 Push Press 40/30

5 min rest between AMRAPS

Freitag, 15. August

3 min of Cardio

6 min: 6 Leg Raises + 6 Scap Pull Ups + 3 Inchworm Push Ups

8 min EMOM

4/4 DB Hang Clean & Jerk
6 Sit Ups

B. 20 min. EMOM

1) all out TTB or 6-12 V-Ups
2) 4 Box Jumps for Height
3) 8 weighted Prone Angels
4) 8/8 DB rows on Bench

C. 12 min AMRAP

6 KB Swings am. Style

9 Wall Balls

12 Superman

Donnerstag, 14. August

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 6/6 Cossack Squats

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

8-12 Ab Roll Outs
8-12 Landmine Rows

Every 4 min on the min, for 12 min. (3 Rounds)

20/16 Cal or 200 m run
2 Lanes Singel Arm DB Overhead Lunges (switch Hand after each Lane)

Every 3 min. for 15 min. (5 Sets)

Front- Back or Overheadsquats x 5 reps

build over the course of the sets

Mittwoch, 13. August

8 min work

8 alt. DB Snatch (light weight)
8 Scap Pull Ups
8/8 Heel Taps with Foot on Balance Pad
8 Shoulder Dislocates

Every 4 min. for 20 min. (5 Sets)

20/16 Cal Cardio or 200 m run
1 Set all out Pull Ups, Ring Rows or Muscle Ups
12 Pistols

practice Hang Power Snatch or Power Snatch for 5 min and work up to training weight...

For Time:
21-15-9

Hang Power Snatch 30/20kg (RX+: Power Snatch)

Handstand Push Ups or Pike Push Ups or Push Ups or Push Press

TC: 10 min.

C. if time

Tabata V-Ups or Sit Ups or Leg Raises

Dienstag, 12. August

6 min: 10 Med Ball Thruster + 4 Inchworm Push Ups + 10 Dog Toe Taps

Lacrosse Rolling Shoulder/Chest

Every 3 min. for 15 min.

Benchpress x 5 reps

build over the course of the sets

Every 4 min for 12 min.

12/8 Cal Bike + all out DB Crush Press @ 40%

"Annie"

For time

50-40-30-20-10

Double Unders
Sit Ups

Montag, 11. August

8 min work:

8 Cossack Squats

4 Inchworm Push Ups

8 Ring Rows

4/4 best Stretch

Tempo Deadlift

Every 3 min for 15 min.

2 reps (10 sec down / 10 sec up)

build over the course of the sets

B. "Running Bradshaw"

25 min AMRAP

3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders
400m run (sc. 200m) or 500m row or ski

Sonntag, 10. August

1 min Sinle Unders

1 min Box Step Ups

1 min Plank with feet step in/out

1 min Inchworm Push Ups

1 min Shoulder Dislocates

in Teams of 2

9 min AMRAP

Partner A: 1 lane Sled Pull + 1 lane Sled Push
Partner B: max. Cal Ski

3 min rest

9 min AMRAP

Partner A: 2 unbroken Bear Complex
Partner B: Handstand/Plank or Wall Walk Hold

3 min rest

9 min AMRAP

Partner A: 6 Burpee Box Jump Over + 6 Wall Balls
Partner B: Double KB-Hold (2x24/2x16kg)

3 min rest

9 min AMRAP

Parnter A: 200m run
Parter B: max. Cal Row

3 min rest

Freitag, 08. August

3 min Cardio

6 min.: 10/10 Single Leg Barbell Deadlift + 10 Air Squats + 10 Ring Rows + 10 banded Lat-Deadlift

For Time - TC: 8 min.

30-20-10

Sit Ups
DU or SU

work up to training weight, then...

Every 3 min. for 15 min.

Deadlift x 7 reps

build over the course of the sets

9 min AMRAP

3 Front Squats 60/40kg
6 Deadlift 60/40
9 Handrelease Push Ups
12 Barbell Hops

if time: 1 Tabata Plank - step in/out

Donnerstag, 07. August

8 min work

8 weighted Prone Angels
8 Scap Pull Ups
8/8 banded Lunges
8 External Oblique Opener

12 min EMOM

1st: 10-14 Cross KB Swings

2nd: 6-8 Wide Grip Pull Ups

5 Rounds for Time:

8/8 Single Arm DB Snatch (switch arm after 8 reps!)
16 Wall Balls (20/14 lb)
16 Sit Ups

TC: 15 min.

C. 1 mile Run or 2.000m row or ski

Mittwoch, 06. August

6 min: 10 Med Ball Thruster + 4 Inchworm Push Ups + 10 Dog Toe Taps

Mobility: 10/10 Best Stretch

8 min. EMOM

20 SU or 30 DU + 6 Wall Balls

Every 3 min. for 15 min.

Backsquats

7 reps

build over the course of the sets

16 min AMRAP

6 alt. Single Arm Devil Press
8 Wall Balls
6 Toes to Bar or 12 Sit Ups (RX+: 12 TTB)
8 Wall Balls

20/16 Cal Cardio or 200 m run to finish each Round

Dienstag, 05. August

3 min of Cardio

3 Rounds of: 8 DB Goblet Squats + 8/8 Kneeling DB Press + 8 Ring Rows

+ Squat Mobility

A. 8 min EMOM

1st: 3-6Pull Ups

2nd: 4 Box Jumps for Height

B. "Running Hulk"

AMRAP in 25 minutes

5 Deadlifts 50/35
5 Hang Power Cleans 50/35
5 Front Squats 50/35
5 Push Press 50/35
5 Back Squat 50/35
400 m run (or 500m row or ski)

Tabata Side Plan

Montag, 4. August

3 min. of Cardio

2 Rounds: 3 Inchworm Push Ups + 10 Ring Rows + 10 DB Squats

Skilltraining: Snatch!

Work up to a heavy Triple Hang Power Snatch in 10 min. (RX+: Hang Squat Snatch)

8 min AMRAP

4 Burpees over Bar

5 Hang Power Snatches 30/20kg (RX+: Power Snatch 30/20kg)

6 Toes to Bar

Every 3 min. for 15 min.

Benchpress

7-reps

1 Tabata

Barbell Biceps Curls

Sonntag, 3. August

For 6 min: 10 Plate Ground to OH + 5 Burpees on Plate + 10 Lunges + 10 RingRows

45 min AMRAP (in Teams of 3)

Partner A: 400 m run / or 500m row / or 500 m ski

Partner B performs AMRAP:

12 Push Press (30/20kg)
12 Lunges (30/20kg), (RX+ Overhead Lunges)
12 barfacing Burpees

Partner C: Rest

All partners rotate when Partner A finishes the run.

Count the Barbell Rounds.

Freitag, 02. August

4 Rounds of: 8 Box Step Ups + 4 Inchworm Push Ups + 8 Ring Rows

8 min. EMOM

6-8 Burpee Box Jump or Step Over 24/20 (sc. 4-6 Reps)

Every 1:30 for 15 min. (5 Rounds)

1st: 2-4 Muscle Ups or 5-8 Pull Ups

2nd: 12 DB Box Step Ups (alt.,2 DB)

8 min EMOM

6-10 Pistols

3 Sets of

30 Weighted Russian Twists Directly into 10 Plate weighted Sit Ups