24.04.2018

A: Trainers warmup

including:
-general warmup
-skill work power snatch

B: Every 2 minutes for 8 minutes

5 power snatches

start with a light weight and work your way up to your workout weight!

C: Start with a sprinting prep.
then:

7 rounds for time of:

5 power snatches
200 meter sprint

Rxd:
Snatch: 60/42,5 kg
Sprint: Sub 0:40 seconds

Scaled version #1:
Snatch: 50/35 kg
Sprint: Sub 0:50 seconds

Scaled version #2:
Snatch: 30/20 kg or scaled as needed
Sprint: Sub 1:00 min

If your are a fast sprinter but not too experienced with snatches you can also mix the snatch weight and sprint "subs".

If the sprint takes longer than your 40sec. ; 50 sec.; or 1 min (whatever you selected) redo it before moving back to the snatch.

Rest as needed between snatches and sprints but try to stay within the timecap!

Timecap: 21 minutes






23.04.2018

A: Trainers warmup

including:

-general warmup
-skill work S.U. / D.U. / T.U.

B: Box jump skills
work your way up to your highest box jump
work with a partner

EMOM for 10 minutes; 2 box jumps
start kind of easy and work your way up
use rubber mat or plates for stacking
take care of your shins!

C: 21-18-15-12-9-6-3 reps of:
Triple-unders
Bike (calories)

26-23-20-17-14-11-8 reps of:
Triple-unders
Row (calories)

24-21-18-15-12-9-6 reps of:
Triple-unders
Ski (calories)

Scaled triple unders:
-double unders with 5 triple under attempts every set

Scaled double unders:
-high jump single unders with 5 double under attempts every set

timecap: 16 minutes

8 p.m. Weightlifting

Warmup + Hantelgymnastik

Hang clean 3x3


22.04.2018

Sunday is couplet Day.....

A: Warm up

B: WOD 1 (TC 8min)
3 Rounds for time
10 OHS (62,5 / 42,5kg)
50 D.U.

- REST 5 min -

C: WOD 2. (TC 12min
4 Rounds for time
15 Hang Power Clean (50/35kg)
15 S2O

- REST 5 min -

D: WOD 3 (TC 10 min)
5 Rounds for time 
12 Wall Balls (9/7kg)
12 T2B

E: 800m run out (30% pace)


21.04.2018

Anti-coward-Saturday-Interval-Fun

EMOM 14 minutes
even: pull ups + hang holds
odd: OH lunges 20 / 30

Tabata 30 / 30
even: KB swing
odd: box step with KB 

Tabata 30 / 30 
even: assault bike OR row OR skierg 
odd: wall balls

400m suitcase carry medium heavy


20.04.2018

A: Trainers warmup

-general warmup & movement prep.

B: 45 minute amrap

400 meter run
3 rope climbs
400 meter run
15 clapping pushups

Scaled version #1:
400 meter run
2 rope climbs
400 meter run
15 regular pushups

Scaled version #2:
400 meter run
3 "rope climbs" lying to standing
400 meter run
15 knee pushups


19.04.2018

A: Trainers warmup

including:

-general warmup
-deadlift prep.
-good morning prep.

B: "warmupWOD"

12 min amrap:

-10 good mornings (empty BB)
-10 american KB swings (heavy & excellent)
-10 sritct toes to bar (strict knee raises)
-10 cal ski or 15 cal bike

C: Deadlift

3-3-3-3-3 reps

start every 2 minutes
first work your way up to about 80-85% of your 1RM,
then all start together with the first 3 reps.
Experts: do 5 x3 heavy sets; weight between 80 & 90% of your 1RM
Beginners: start with 3 comfortable reps and work your way up


18.04.2018

A: Trainers warmup

including:

- general warmup
- double under prep.
- shoulder press prep.


B: 5 rounds; start every 5 minutes

-250 meter run
-25 double unders (scaled: 25 S.U. with high jump)
-10 Box jumps (60/50cm)
-10 shoulder presses (45/30kg) (take barbell from floor)

Scale weight & Box jump height as needed!
If necessary scale reps that you have at least 1 min rest after each round!



Competition Team 7 p.m. We are working metculously on your Muscle ups A: Warm up B: Skill Ring MU / Bar MU False Grip, Pull, Transition, Dip C: Strength: MU complex You can choose between Bar or Ring Death by.... start every 90 sec 1x strict T2b 1x strict pull up 1x strict muscle up 1x strict dip 1x kipping muscle up The first and the last exercise you can achieve increased by 1 rep each round D: CMYB WOD#1 5x 3min AMRAP buy in 20 synchron SitUps 10,15,20,25,30 synchron Burpees then: one is working / one is resting (Rx 24/16 - SC 16/8) Amrap 1: max rep KB swings Amrap 2: max rep KB Squats Amrap 3: max rep KB Cleans Amrap 4: max rep KB S2OH Amrap 5: max rep KB Snatch Score = Summe aller KB reps E: CMYB WOD#2 Teil A: AMRAP 7min (Athlet A) 60-40-20 Air Squats 30-20-10 Box Jump overs 15-15-15 HR Push ups max reps Pull up/C2B Teil B: AMRAP 7min (Athlet B) 60-40-20 Air Squats 30-20-10 Box Jump overs 15-15-15 HR Push ups max reps Knee raise / T2B Score Teil A: Summe aller reps Score Teil B: Summe aller reps


17.04.2018

A: Trainers warmup

including:

-general warmup (incluing rowing/skiing)
-squat & wallball skills

B: 50-40-30-20-10 reps of:

-Wall balls (9/7kg)
-Row or Ski for calories
-Sit ups

timecap: 30 minutes


Rowing/Skiing:
If you work on the skier do:
45 - 35 - 25 - 15 - 5 cal.


16.04.2018

A: Trainers warmup

inclduing:

-general warmup
-shoulder prep.
-pullup & bench press skills

B: 5 rounds for max reps of:

- Body weight bench presses
-Pullups (any style)

-work with a partner
P1 does bench press + pullups then P2 starts!
Always have a spotter while bench pressing!
Rest as needed between sets!
Use squat racks for bench pressing so you will have more pullup space!

timecap: 30 minutes
Score is total reps!

Scaled:

- Choose a weight and/or pullup version that allows you to do around 10 reps, if not RXD.


8 p.m. weightlifting

Warmup + Hantelgymnastik

Snatch wkm. 3-2-1 reps


15.04.2018

A: Warm up

B: A crazy barbell complex 
For time (TC 18 min)

10 Shoulder Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Rx = 52,5 kg / 37,5 kg
Sc = 42.5 kg / 30.0 kg 


C: Hero WOD „G. I. Jane“  TC (18 min)

100 Burpee Pull-up  for time


D: Foam Rolling


14.04.2018

1. FGWU - Funny Group Warmups

2. Madbarz Fitness Test (warm up for Crossfit people...:-))

3. Strength & Conditioning Circuit

  • Trap Bar walk / sandbag walk
  • single / double KB front squat + walk
  • fence
  • rope hold
  • med ball throw / broad jump


13.04.2018

A: Trainers warmup

including:

-general warmup
-KB swing prep.

"Lino's Birthday WOD's"

#1: EMOM for 10 minutes

min1: one arm swings left
min2: one arm swings right
min3: russian swings
min4: american swings
min5: goblet squats
then start over again.

At the beginning and on every minute do 3 burpees over the KB

Choose a weight that allows you to stay unbroken for all rounds!

#2: "Cindy"

20 minute amrap

- 5 pullups
- 10 pushups
- 15 air squats



12.04.2018

A: Trainers warmup

including:

-general warmup
-skill work power clean
-empty barbell skill work trainers choice
-ring skill work

B: "Elisabeth"

21-15-9 reps of:

-power cleans (60/42,5kg)
-ring dips

Scaled version #1:

15-12-9 reps of:

-power cleans (50/35kg)
-ring dips

Scaled version #2:

21-15-9 reps of:

-power cleans (scaled as needed)
-push ups

timecap: 10 minutes






11.04.2018

A: Trainers warmup

including:

-general warmup
-hip & shoulder mobility
-clean, cluster & thruster skills
-med ball slam skills

B: 7 x 3 reps thrusters

start with about 50 % of your 1RM thruster and work your way up.
~50/60/70/80/90/85/80 % of your 1RM
start every 90 seconds

C: 20-15-10-5 reps of:

-thrusters (60% of your 3RM)
-medball slams
-burpees over the medball

timecap: 15 minutes






Competition Class 7 p.m. A: Warm up B: Skill " Strict Ring Muscle up" False Grip, Pull, Trasition, Dip C: Strength: 1 Set of max reps strict Ring Mu´s / Strict ring C2B 1 Set of max reps kipping Ring Mu´s / C2B (bar) 2min between the both set D: In honer of the "resting" Matthias alias Dr. HK, we will attend Matthias to his travel of sorness Wod: Partner Hero WOD "Dr. HK" (TC 35min) One is working / one is resting 270 Double Unders 180 Air Squats 80 Hang Power Clean (50kg/35kg) 60 HSPU´s 30 Bar Muscle ups / C2B + Dips EMOM 3 clapping partner Burpees You can switch when ever you like, but after the burpees you have to!!!!! E: Foam Rolling


10.04.2018

A: Trainers warmup

including:

general warmup
wrist warmup
shoulder warmup

B: Handstand skills

5 rounds/ 20 sec. on / 20 sec. off

-Handstand hold @ wall or freestanding (or your scaled version; feet on box)

C: Running prep.

D: 5 rounds of:

400 meter run
1 min handstand hold (total, for perfect form; @ wall or freestanding)

If you do freestanding H.S. try to stay within the space of a floormat



09.04.2018

A: Trainers warmup

including:

-general warmup
-skill work sumo deadlift (without highpull)
-skill work sumo deadlift high pull

B: Sumo Deadlift (without highpull)

5-5-5-5-5 reps

start with about 50 % of your 1RM regular deadlift & work your way up.
work with a partner who uses similar weight
start every 2 minutes

C: 10 minute amrap

10 pullups (any style)
10 sumo deadlift high pulls (42,5/30kg)

Scaled version:
#1: 6 pullups (any style) + 10 SDHPS
#2: 10 jumping pullups + 10 SDHPS

Scale weight as needed.


8 p.m. Weightlifting

Weightlifting Wettkampf nach Sinclairpunkten

C&J
Snatch


 


08.04.2018

Partner workout

400m med ball carry (one per team)
75 / 50 pull ups (25 negative / 30 jumping)
10 wall climber

400m med ball carry (one per team)
300 / 200 DUs
75 / 50 Australian Pull Ups

400m med ball carry (one per team)
150 / 100 KB Swings (16 / 24)
50 Box Jumps


07.04.2018

A: Warm UP

B: WOD

AMRAP 8 Min
3-6-9-12-15-18…
Thrusters (30/40)
T2B

Rest 2min

AMRAP 8 Min
16 alt. Pistols
14 HSPU
12 Push Ups

Rest 2min 

AMRAP 8 Min
30 Double Unders
20 Deadlifts (60/80)
10 Burpees over Bar

C: Finisher
Core Tabata (30/10)


06.04.2018

A: Trainers warmup

including:

general warmup
movement prep.

B: In Teams of 2:

4 rounds of:

40 sec. on 20 sec off / switch

Station1: Battle rope work
Station2: synchronic box jumps (60/50cm)
Station3: synchronic chin over the bar hold
Station4: Tire sledgehammer work / tire tappings
Station5: synchronic rope climbs
Station6: "KB swing style" medball passes
Station7: Partner slam balls
Station8: Burpees over partner

1min 20 sec rest after full round.


05.04.2018

A: Trainers warmup

including:

- general warmup
- skill work O.H. squat/ snatch balance / power & squat snatch

B:
Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Alway start with about 50-70 % of your 1RM & work your way up.
Start every 2 minutes
Take your time & work for perfect technique


04.04.2018

A: Trainers warmup

including:

-general warmup
-skill work front squat & hang power clean

B: Hero WOD TAMA (with KBs)

800 meter single arm KB farmers carry (20/16kg)
31 toes to bar
31 push ups
31 front squats (42,5/30kg)
400 meter single arm KB farmer carry (40/32kg)
31 toes to bar
31 push ups
31 hang power cleans (60/42,5kg)
200 meter double arm KB farmer carry 28/20kg)

timecap: 35 minutes

Scale weight as needed.
T2b: slow knee raises
Pushups: knees or incline


Competition Team 7.p.m.

We Focus on Shoulder Strength, Muscle ups und C2B

A: Warm up

B: Skill:
Bar MU: Swing + Pull + Transision
Ring MU: Swing + Pull + Transision

C: Strength: 
1 rep. max unbroken Bar Muscle up / C2B
1 rep. max unbroken Ring Muscle up / C2R

D: Hot Partner Chipper stuff
Each chipper takes 10 min / 2 min Rest between
One is resting/ one is working
The reps of 40 and 30 have to be done synchron

Chipper 1: „The bodyweight stuff“ 
50 cal AS Bike
40 synchron Air Squat
30 synchron Sit ups
20 C2B / bar MU  (Rx / Sc)
Rest of time AMRAP HSPU

Chipper 2: „The barbell thing“ 
50 cal Ski Erg
40 synchron DL (60/40 kg)
30 synchron FSQ  (50/35kg)
20 Hang Squat Cleans (40/30kg)
Rest of Time AMRAP  Ring MU / PU

Chipper 3: „The DB shit“ 
50 cal row
40 synchron DB Snatch (22,5/15kg)
30 synchron DB Squat (22,5/15kg)
20 DB OHS (22,5/15)
Rest of Time AMRAP DB S2O (22,5/15kg)

E: Foam rolling 






03.04.2018

A: Trainers warmup

including:
- general warmup
- squat mobility work
- skill work air squat
- sally with air squats
- wall ball skills & prep.
- judging points

B: 100 wall balls (9/7kg)

1 is working/ 1 is judging; then switch

timecap: 10 minutes


31.03.2018

As partners target for

4 x 500m row
4 x 500m skierg
2 x 1mile assault bike

change whenever you wish

while partner A is working on the distance task, partner B survives the following AMRAPS

during rowing phase
8 thrusters
5 pull ups

during skierg phase
8 thrusters
1 rope climb

during assault bike phase
10m heavy suitcase carry left
10m heavy suitcase carry right
sprint
slowly walk back

 



30.03.2018

A: Trainers warmup

including:

-general warmup
-mobility work
-skill work snatch

B:

EMOM for 5 minutes

6 power snatches (touch & go weight)

1 min rest

EMOM for 5 minutes

3 power snatches (heavier then before but still touch & go)

1 min rest

Every 30 seconds for 5 minutes

1 power snatch (heavy & excellent)


C: Cashout

Core tabata trainers choice


29.03.2018

A: Trainers warmup

including:

general warmup
shoulder prep.
squat prep.

A1: close grip bench press

work your way up to 3 heavy reps

12-10-8-6-3 reps

start every 2 minutes, work with a partner

B: Back squat

work your way up to 3 heavy reps

12-10-8-6-3 reps

start every 2 minutes, work with a partner

C: Cashout

3 rounds: 20 sec on / 10 sec off

-Double unders
-Burpees
-Lunge jumps


28.03.2018

A: Trainers warmup

including:

-general warmup
-box jump skills


A1: 12 minute EMOM

min1: 10 Box jumps (60/50cm)
min2: 10 Box jump overs
min3: 10 Burpee Box jumps
min4: 10 Box jumps from a squat position
min5: 10 Box jumps with a medball
min6: 10 Box jumps step ups with a medball
then start over again

Overhead squat prep.

B: Overhead squat from rack

5-5-5-5-5 reps

start every 2 minutes
work with a partner
start with about 50 % of your 1RM and work your way up.

Competition Class 7 p.m.

The opens are in the books & Bee is back!
We will celebrate this with a lot of bodyweight movements.

A: Warm up:

B: Skill & Strength
- kipping handstand push up
- Kipping Ring dips 

Split in 2 Groups for the Skill & Strength part 

Strength:
3 attempts of max. reps 
3 min REST between sets 

C: Partner WOD - condetioning & legs 
Each Amrap takes 8min with a 2min rest between 
One athlete completes a full round, while the other rest. 

Amrap 1: 
5 Burpees
10 Lunges

Amrap 2:
6 cal ski erg
1 rope climb

Amrap 3:
7 cal row
10 Wall Balls

Amrap 4:
30 DU
10 Air Squats






27.03.2018

A: Trainers warmup

including:

-general warmup
-rowing/skiing prep.
-pushup/pullup prep.


6 min on / 6 min off

AMRAP
15 cal. row/ski or bike
15 push ups

6 min rest (mobility work / foam rolling)

AMRAP
15 cal. row/ski or bike
15 australian pullups

6 min rest (mobility work / foam rolling)

If necessary we work with 2 groups, alternating.




26.03.2018

A: Trainers warmup

including:

general warmup
skill work KB swing (american)
skill toes to bar

B: Rxd Version:

5 rounds of:

30 KB swings american (32/24kg)
30 Burpees
30 toes to bar

Scaled Version #1:

5 rounds of:

30 KB swings american (24/20kg)
25 Burpees
20 toes to bar

Scaled Version #2:

4 rounds of:

30 KB swings (16/12kg)
20 Burpees
20 slow knee raises

timecap: 35 minutes


8 p.m. weightlifting

Warmup + Hantelgymnastik

Snatch 3 x 1 reps
C&J 3 x 1 reps


24.03.2018

Your personal Saturday "get tired" choice

3 rounds EMOM variation
1 min. ski or bike or row
2 min. time for 25 Deadlifts 60-70% 1RM 
1 min. ski or bike or row
2 min. time for 10 HSPUs + 30 Push Ups
1 min. ski or bike or row
2 min. time for 25 goblet squats --> heavy
1 min. ski or bike or row
2 min. KB fence carry + 2 rope --> ultra heavy 

This workout focuses on the 1 minute sprints. 

Use heavy weights - you should not be able to do the reps in one go. Pref. 5-8 / attempt


23.03.2018

CrossFit Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Weight Rxd: 45/30kg

Scaled Version:

Jumping chin over the bar pullups
Weight:
30/20kg

If you are doing the OPEN officially please join on Sunday for judging!
Let me know if you cannot make it on sunday!