19.01.2020

we have been working hard this week.
today´s workout is all about active recovery. 40 min continuous movement.
low to medium effort

55 cal ski
55 pikes on suspension trainer
55 cal row
55 rotational planks on suspension trainer
55 OH walking lunges (15/10)
55 sit ups
55 box step overs
55 back extensions
55 cal bike
55 russian twists (10)
55 box jumps


18.01.2020

A: Warm Up B: Rogue Qualifier Workout 3 AMRAP 20min 100 DU 80 DB Snatches 22,5/15kg 100 DU 60 T2B 100 DU 40 DB Snatches 100 DU 20 HSPUs (strict or scale) C: Core


17.01.2020

A: Warmup

general
shoulder stability 
OH squat & snatch prep.

B: OH squat from rack

5x5 reps

-work your way up
-tempo 21X1
-work with a partner
-start every 2:30 minutes


C: 8 rounds:

5 power snatches
5 DB pushups + 5 DB pushpresses
25 double unders (experts only count when unbroken)

REST 90 sec. after every 2 rounds!

WEIGHT:
Power snatch: Use a weight that allows 5 reps touch & go!
Beginners: Go for hang power snatches!!


timecap: 20 minutes


16.01.2020

A: Warmup

general
DL prep.


B: Deadlift

5x5 reps 

-work your way up
-choose you own tempo but with perfect form (NO drops)
-start every 2:30 minutes



C: Girls WOD "Christine"

3 rounds of:

500 meter row
12 Deadlifts (RXD: Bodyweight)
21 Box jumps (60/50cm)

timecap: 15 minutes


15.01.2020

A: Warmup

general
front rack mobility work

B: Strength part

4 sets of:

6-8 front squats
tempo 31X1

6-8 seated DB shoulder presses
tempo 30X1

2 lengths single arm KB farmers carry (total 4 lengths)

-work with a partner
-start every 4-5 minutes
-work your way up


C: DB/KB "FRAN"

21-15-9 reps of:

DB/KB Thrusters (RXD: 22.5; 24 / 15; 16 kg)
Pullups (any style)

timecap: 12 minutes

xxx 19 Uhr Competition Training xxx

Warm-up
Butterfly Skill work
Strenght: Chest to bar Pull ups

WOD
21 Dead Lifts 102/80
55 slam ball sit ups (12/10)
18 DL
55 american KB swings (32/24)
15 DL
55 cal bike
12 DL
55 slam ball throws (12/10)
9 DL


14.01.2020

A: Warmup

general
skill lunges

B: Front foot elevated stat. lunges backwards
with 2 KBs/DBs in front rack position

Use a plate between 10&20 kg for the front foot elevation

Use a weight that allows you to do the reps unbroken
but still try to go heavy!

For 20 minutes:

8-10 reps per leg (finish one leg than the other) (try to stay within 1 minute)
exactely 1 min rest
REPEAT for 20 min.

If you cannot stay within the 1 min frame either reduce reps (min. 8) OR reduce weight!


C: 12 min amrap

8-10 pikes on rower
16 wallball rotation slams (at wall, left & right rotation)
8-10 toes to bar (scaled knee raises)
7 meter DB bear walk



13.01.2020

A: Warmup

general

Rowing skills
Air squat skills

B: In Teams of 2:

4 rounds of:

P1: 50 air squats
P2: 25/20 cal. row
SWITCH

Each Team member: 200 air squats / 100/80 cal row

After finishing the 4 rounds do amrap til timecap:

P1 + P2: 8 synchronic pushups

P1: 4 pullups (any style)
P2: chin over the bar hold (as long as P1 does pullups)

P1 + P2: 8 synchronic jumping lunges

switch pullups/chin over the bar hold after every round.


timecap: 25 minutes



8 PM weightlifting

A: Back squats & Front squats

B: Snatch & Clean pull

je 3X3 (110%)


12.01.2020

A:Warmup

B: Snatch prep

C: Bad Lieutenant 92
TC: 30min

5 rounds for time:
-500m row
-30 american KB swings (24/20 kg)
-20 wall balls (9/7kg)
-10 pull ups
-10 reps of "x"

x:
1. Round: DL (70/60 kg)
2. Round: C&J (60/50 kg)
3. Round: Squat snatch (50/40 kg)
4. Round: Thrusters (42,5 / 35 kg)
5. Round: Ground to overhead (42,5/35 kg)


11.01.2020

A:
Warmup

B:
Overhead Squat
5 sets with 5-7 reps
Every 2:30

C:

  • AMRAP (with a Partner) in 25 minutes
  • 18 calorie (Row/Bike/Ski)
  • 12 Reverse Alternating Lunges
  • 24 Jumping Air Squats
  • 32 Wall Ball Sit-Ups (20/14 lb)
  • 31 Synchronized Burpees
  • *Perform 7 Push-Ups every 5 minutes


10.01.2020

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

Clean Deadlift

10-10-8-8-6 reps

tempo 20X1


DB Row on bench

8-10 reps per side

tempo 30X1

-start every 3-4 minutes


C: 10 minutes amrap

2 wall climbs
20 meter farmers carry
10 windshield wipers (on floor)
30 sec. wallsit hold (with KB in front of chest)



09.01.2020

A: Warmup

general
movement prep.

B: Bulgarian split squat + DB press

4 sets:
6-8 reps per side

-work with a partner
-start every 2:30 min

C: 20 min amrap

10 strict pullups
10 KB snatches per side (from swing)
15 Goblet squats
2 length KB OH walk

10 kipping (or butterfly) pullups
10 KB cleans + push press per side (from swing)
16 stationary lunges backwards with KB
2 length KB OH walk


OH walk from rack to bikes and back...



08.01.2020

A: Warmup

general
skill work power clean

EMOM for 7 minutes

2 clean DLs
1 clean pull
1 power clean
1 hang power clean

B: HERO WOD "The Chief"

5 - 3 min amraps in 19 min

3 power cleans (60/40kg)
6 pushups
9 air squats

1 min rest



*** 19 Uhr Competition Training ***

1 Warm-up

2 Überblick Pull up´s
Im 2er Team
Max reps C2B Pull up´s
Max reps butterfly C2B
Max reps strict pull ups
Max reps kipping/butterfly pull ups

3 Skill Butterfly Pull ups; always for quality!!!

4 WOD
7 rounds
5-8 Strict C2B pull ups (with band)
8 Burpees over the rower
15/10 cal row with increasing intensity
Rest 90 s






07.01.2020

A: Warmup

general
thruster prep.

B: Strength part:

5 sets of:

6-8 Thrusters from rack (work your way up)

tempo 20X2

2 length KB carry (1 KB farmers hold; 1 KB OH hold)
switch side after 1 length! 

-work with a partner
-start every 4 minutes


C: Finisher:

8 min amrap

10 meter DB bear crawl
10 toes to bar
10 meter DB OH walk
10 toes to bar





06.01.2020

A: Warm-up

B: EMOM for 8 min 
4 DL & 4 Front Squats.
Start with empty BB and work your way up

C: 4 rounds
8 Deadlifts  (80% 1 RM) – heavy & excellent
8 Front Squats (80% 1 RM) – heavy & excellent
15 s C2B or Chin over the bar hold
15 s L-Sit hold on bar
400 m run





05.01.2020

Coach Manni # Push-Pull Strength cycle # DB Crossfit WOD ____________________ A: Warm up (10min) B: Strength Block (20min) 4 Rounds / 40sec on - 20 off 1min Rest between rounds - Wall seated DB Shoulder Press - Windshild wipers KB Bottom up hold (2x12/8kg) - Handstandhold (SC: Wall supported) - Strict Pull up + Pull up hold (top poistion) C: Crossfit WOD (15min) 21-15-9 - DB Snatch (22,5kg /15kg) - DB Overhead Lunge - Burpee o. the DB - DB Goblet Squat


04.01.2020

Isometrics
- bar work
- l-sit
- KB 

Strength and Conditioning
- fence
- plate shift
- bag carry
- tire flip / battle rope

WOD
Half "Ghost" - 3 rounds
1 min row
1 min burpee
1 min double under
1 min rest


03.01.2020

Skill of the month January:

Squats [skills, technique, variations]


A: Warmup

general
squat mobility work
front rack mobility work
front & back squat skills

B: 4 sets of:

4 front squats + (right after)
6 high bar back squats 

tempo for every rep: 21X1

-work with a partner
-start every 3 minutes
-choose a weight that allows great technique

C: 3-4 rounds of:

45 sec. airbike
15 sec. rest
45 sec. 2 KB thrusters
15 sec. rest
45 sec. 1 DB hang snatches (alternating)
15 sec. rest
45 sec. 1 DB box step overs (DB carry however you like)

1:15 min REST


02.01.2020

New Year - New skills!

Skill of the month January:

Squats [skills, technique, variations]


A: Warmup

general
shoulder prep.

air squat skills (mobility work & position, with & without shoes)


B: Let's start the new year with one of the most classic CrossFit WODs (in my opinion)

"CINDY"

20 min amrap

5 pullups (any style)
10 pushups
15 air squats


01.01.2020

Happy New Year to everyone!!

Box is closed today! See you tomorrow!


31.12.2019

Partner WOD

AMRAP 20 minutes

A is doing wall balls
B is doing 
either 8-10 strict pull ups (or negatives)
or 20 pull ups (kipping, butterfly)
7 thrusters (30 / 42,5)
7 bar facing burpees

after the AMRAP we are doing a short TABATA (31-12-12 rounds)
1) jumping lunges
2) max rep push ups
3) deadlifts (thrusters weight)

AND then we try to finish the wall ball reps with DUs (min. 200)
whenever you change or do a mistake
you do
A --> hollow body hold
B --> push up hold
as soon es one of both cannot do the movement any longer you restart the DUs

Have fun and celebrate your achievements in 2019!


30.12.2019

A: Warmup

general
movement prep.

B: In Teams of 2 (or 3):

2 ROUNDS
3 min on (amrap) / 1 min off

Station 1:
- 16 synchronic american KB swings
- 8 partner clapping burpees

Station 2:
- 12 synchronic pushups
- 15 sec. synchronic chin over bar hold (ring to chest hold)

Station 3: 
- 50 synchronic DUs or SUs
- 10 alternating slamballs (teams of 3 - 15 reps)

Station 4: 
- 10 synchronic pullups (any style) (banded or ring rows)
- 15 sec. ring support hold (ring pushup position hold)



8 PM Weightlifting


29.12.2019


OPEN GYM


28.12.2019

Coach Stephan A: Warm Up B: Beach Blast 14 - 12 - 10 - 8 - 6 - 4 - 2 reps of Squat Jumps KB Snatch (ground to overhead press - each arm) V-SIT Ups KB Buttom Up Squats Side Plank + KB Press (1/2 left , 1/2 right) between sets do 2 - 4 - 6 - 8 - 10 - 12 - 14 shuttles runs C: Finisher (if time) 3 Rounds of 50 DU 30 Knee to ellbows


27.12.2019

Coach Manni´s "Jahresrückblick" Slogan: A little bit of everything with partner support. Principle: Alternating PUSH & PULL 8 Stations, 5min on / 1min Rest between. Each Station is a AMRAP ST1: "HSPU" or "Box HSPU" ST2: "Ring MU" or "Ring PU" ST3: "Partner Wall Balls" (both are working) ST4: "T2B" or "Knee raise" ST5: "Thrusters" @40/30kg or 30/20kg ST6: "Ski Erg for cal (Partner do Plank hold) ST7: "Pistol" or "Air Squat" ST8: "Deficit KB Deadlift" @48kg or 32kg Cash out: (optional) REPS for HELPS Count your reps and spend 0,01€ for each rep to a aid organiszation. See ya Manni


26.12.2019

Coach Stephan A: Warm Up B: Strenght 30-20-10 reps Circuit 1 Ring suspention rows Hand release Push Ups DB walking Lunges Circuit 2 Bent over Rows Plank Toe tap DB Sumo Squats Circuit 3 Sea Turtle T-Switch Step Up knee raise C: Finisher Partner Cash Out 4 rounds (A & B twice) A: 20 cal Row/bike/Ski B: Burpees until A finished


24.12.2019

Team WOD - TC 50 minutes

Target = 500 KB swings (russian) + 500 walking lunges
every 100 reps = 40 DUs

One works on the target / one works on the following
1) row
2) 5 wall balls push press style (let your legs rest :-)) + 5 slam balls
3) skierg
4) AMRAP 5 Australian pull ups / 10 push ups
5) assault bike or bike
6) AMRAP 5 burpees + max. handstand hold (wall or free)

change whenever you wish to
A) does 1), then B) does 1, then A) does 2), then B does 2)....
if you are not finished with the 1000 after 6), you start at 1).


23.12.2019

A: Warmup

general
movement prep.

B: "Fight gone bad style WOD"

4 Rounds of:


min1: Wall balls (9/7kg)

min2: DB hang clean & jerk (push press)

min3: Bike for cal.

min4: alt. KB snatches from floor

min5: Box jumps (60/50cm)

min6: Row for cal.

min 7 & 8 REST



22.12.2019

Coach Stephan A: Warm Up general movement prep. B: Strength 3x1min each leg Half KB Lunges Tempo 4240 Feed elevated in between do 5 x 8-12 reps seated half shoulder press with KB tempo 3131 C: Technik Workout EMOM 12min odd: 50 DU (try to go unbroken) even: 4 squat snatches @40-50% explosive and as nice as possible D: Core plank variation tabata t2b & knee raise tabata


21.12.2019

Warmup

Movement prep.


Min 0 - 15:

18 DB Cleans
15 DB Squats
12 DB STOH
9 Devil presses

Min 15 - 18:
REST

Min 18 - 33:

400 meter row
20 Hand release pushups
20 T2B


20.12.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

6-8 reps 
snatch grip DLs
tempo 3112

6-8 reps DB rows per arm
(one knee & arm on bench)
tempo 20X1

+ right after

5 ring face pulls 
tempo 3012


C: Finisher:

8 min amrap up and down

5 DUs (SUs x 3)
2 Pushups (advanced: ring pushups)
10 DUs
4 Pushups
15 DUs
6 Pushups
20 DUs
8 Pushups
25 DUs
10 Pushups

than back down again