12.12.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

8-10 reps stationary 1 KB OH lunges backwards (front foot elevated) per leg
tempo 20x1 (finish one leg than the othter)

30 sec. amrap strict pullups
15 sec. rest
10-20 sec. chin over the bar hold

-work with a partner
-start every 3-4 minutes


C: Finisher: 

3 rounds of:

45 sec. weighted wallsit hold (plate in front of chest)
45 sec. weighted plank hold (plate on back)
45 sec. box jumps (60/50cm)
45 sec. rest




11.12.2019

A: Warmup

general
OH mobility work
Skill work power snatch variations

B: 5X3 power snatches

-start every 90 sec.
-Beginners, work your way up.
-Experts, start with a challenging weight

C: EMOM for 12 minutes

min1: 1 Power snatch, 1 hang power snatch, 1 high hang power snatch
2 OH squats

min2: 20-60 DUs
.

D: If there is time left, tabata core finisher Trainers choice

xxXX 19:00 - Competition Class XXxx

warm-up game

- Workout - 12 Days of Christmas - for time

- 1 Deadlift (140/100kg)
- 2 Thrusters (60/42,5kg)
- 3 Push Presses (60/42,5kg)
- 4 Power Cleans (60/42,5kg)
- 5 squat Snatches (60/42,5kg)
- 6 overhead squat (60/42,5kg)
- 7 Knees-to-Elbows
- 8 CTB
- 9 Box Jumps (24/20 in)
- 10 Kettlebell Swings (32/24kg)
- 11 Burpees
- 12 Overhead Walking Lunges (20/15kg Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

- Weihnachtshock



10.12.2019

A: Warmup

general
movement prep.

B: Work with a Partner, one is working one is resting.
Place benches on opposite side of rack

10 DB bench presses (heavy & excellent) 
1 length DB OH WL (left arm) (from bench to rack)
10 strict pullups
1 length DB OH WL (right arm) (from rack to bench)

partnerswitch

10 DB bench presses (heavy & excellent)
1 length DB OH WL (left arm) (from bench to rack)
20 pullups (any style)
1 length DB OH WL (right arm) (from rack to bench)

partnerswitch

10 DB bench presses (heavy & excellent)
1 length DB OH WL (left arm) (from bench to rack)
15 chest to bar pullups (any style)
1 length DB OH WL (right arm) (from rack to bench)

partnerswitch

10 DB bench presses (heavy & excellent)
1 length DB OH WL (left arm) (from bench to rack)
5-10 bar muscle ups
1 length DB OH WL (right arm) (from rack to bench)

partnerswitch

timecap: 20 min

Example for scaling
round 1: ring rows
round 2: banded pullups
round 3: jumping chest to bar
round 4: 20 sec. ring support hold


C: KB finisher

Switch every 30 sec. for 6 minutes

-left arm KB snatches (from swing)
-right arm KB snatches
-plank hold
-rest
-left arm KB snatches (from swing)
-right arm KB snatches
-hollow body hold
-rest
-left arm KB snatches (from swing)
-right arm KB snatches
-hanging knee tuck
-rest


09.12.2019

A: Warmup

general
shoulder stabitlity work

B: Strength part

5 sets of:

8-8-6-6-4 reps 
OH sqauts from rack
tempo 21X1

8-10 reps DB push presses (2DBs)
tempo 30X1

2 length plate carry (eleiko plates, 2 plates)

-work with a partner
-start every 5 minutes


C: Finisher:

5 min amrap

5 slow pikes on rower
10 slam balls
5 strict toes to bar



8pm weightlifting

Warmup und Hantelgymnastik

Snatch wkm.

3 rounds 3-2-1


07.12.2019


Ländle CrossFit XMAS Crash.

24 TEAMS of 2 and 3 FUN WODs :)

Join us and cheer for our athletes!! :)

Start 9 am til around 4 pm


06.12.2019

Today we only have classes at 5:45 and 12:30.
OPEN GYM in the evening.

XMAS Crash preperation!


A: Warmup

general
DU skills
Wallball skills

B: Fight gone bad style

4 ROUNDS:

min1: Row
min2: Wallballs
min3: Bike
min4: DUs
min5: Ski
min6: burpee box jump overs (60/50cm)
min7 and 8: REST


05.12.2019

A: Warmup

general


B: "Annie"

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

-double unders
-situps

C: Thrusters (start with a power- or squatclean)

5x3 reps, heavy & excellent

start every 90 seconds.


D: "FRAN"

21-15-9 reps of:

-Thrusters (42.5/30kg)
-Pullups (any style)

timecap: 12 min



04.12.2019

A: Warmup

general
mobility work

B: Strength part

5 sets of:

8-10 reps snatch grip DLs
tempo 3112

8-10 reps 3 point DB rows per side
tempo 30X1

-start every 3:30 - 4min

C: Finisher:

9 minutes amrap

12 double KB/DB walking lunges
8 KB/DB push presses
10/10 KB/DB snatches from hang
30 sec. ring plank hold (hands in rings)


xxXX 19:00 - Competition Class XXxx

warm-up game

Skill: KB clean & snatch

- hardstyle vs. softstyle

- Workout - 15min EMOM
- 4 KB clean
- 2 bar muscle-up
- 4 KB snatch


03.12.2019

A: Warmup

general
Pushpress skills

B: Snatch pushpress from rack

4x5 reps (tempo 22X1)

Start every 2 minutes


C: Carry & ROW with a partner

P1 4 length carry (KBs) - P2 is rowing with same pace all the time!

Switch after every 4 length

-One arm Farmers carry (4 length)
-Other arm FC (4 length)
-Two arms FC (...)
-One arm front rack carry
-Other arm f.r.c.
-Two arm f.r.c.
-One arm OH carry
-Other arm OH carry
-Two arm OH carry
-One arm shoulder one arm OH carry
-Switch side


timecap: 25 minutes




02.12.2019

Skill of the month Dezember:
Snatch

A: Warmup

general
shoulder prep.
snatch skills

B: OH squat from rack

4x4 reps tempo 21X1

start every 2 min
work with a partner

C: 16 minutes EMOM

1 snatch DL
1 hang power snatch
2 OH squats
5-15 sec. OH hold

Switch every round: OH hold OR 6 burpees over the bar!



8 pm weightlifting

Warmup und Hantelgymnastik

Push press 3 x 5

Core (halbe Züge langsam)



01.12.2019

A: Warmup

General
KB skill work
Pullup skill work

B: In Teams of 2:

Alternating every round:

R1:
15/12 cal row
15 KB swings (24/20kg)
20 DUs
10 strict chinups

PARTNERSWITCH

R2: 
15/12 cal row
10 KB cleans from swing 5/5 (24/20kg)
20 DUs
10 T2B

PARTNERSWITCH

R3: 
15/12 cal row
10 KB snatches (alternating from floor) (24/20kg)
20 DUs
10 pullups (any style)

PARTNERSWITCH

R4: 
15/12 cal row
10 KB push presses 5/5 (24/20kg)
20 DUs
10 chest to bar pullups

PARTNERSWITCH

R5: 
15/12 cal row
10 KB stat. OH lunges 5/5
20 DUs
10 Bar muscle ups

PARTNERSWITCH


30.11.2019

Isometrics 3 rounds 30 / 30
handstand holds
modified chinup hold
glute bridge (+ additional weight / banded)
modified chinup hold

EMOM 15 minutes
min 1: 5 hang power clean followed by 5 burpee over bar
min 2: 12-15 front rack lunges
min 3: 12-15 floor press
use a weight you can use for all movements

finisher - TC 6 minutes

10 jumping air squats
1  hand release push up
9  jumping air squats
2 hand release push ups
...
1 jumping air squats
10 hand release push ups


29.11.2019

A: Warmup

general
movement prep.


B: Strength part

6 sets of:

Back squats
6-6-4-4-2-2 reps (tempo 32X1)

5 seated shoulder presses + 8-10 bench presses
with DBs (same weight)

start every 3:30 minutes


C: Finisher

2 rounds of:

1 min row
1 min bike 
1 min ski
1 min SUs
1 min shuttle runs (7 meter)
1 min REST



28.11.2019

A: Warmup

general
Barbell skill work


B: Core work, 2 rounds
30 sec. on / 30 sec. off

-superman with plate on back
-birddog hold one side (optional plate on back)
-birddog hold other side
-slow KB good mornings
-banded rotations (left & right)


B: EMOM for 12 minutes

1 Deadlift
1 hang power clean
1 front squat
1 push press
1 thruster
5-15 sec. barbell OH hold


27.11.2019

A: Warmup

general
movement prep.


B: With a partner; 2 ROUNDS (total time 30 minutes)

Each exercise 90 sec. on / 30 sec. off

-Alternating power cleans (1/1 rep) (same barbell)
-Alternating front squats (5/5 reps) (same barbell)
-Partner clapping burpees

2:30 min REST

-Alternating Toes to bar (5/5 reps)
-Alternating pullups (5/5 reps)
-Partner clapping burpees

2:30 min REST


If there is no partner left, either work in Teams of 3, or alone with rest in between!




xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

Skill TGU & KB swing
- hardstyle plank
- hardstyle vs. softstyle KB swing
- 1rm TGU & KB swing 

- Workout - 16min EMOM
- KB swing
- 7m Handstand walk


26.11.2019

A: Warmup

general
skill work

B: Strength part

5 sets of:

8-10 romanian DLs (tempo 3012)

8-12 feet elevated ring rows (tempo 20X1)

2 length single KB shoulder carry
(switch side every round)


C: 3 rounds of:

20 SUs
20 DUs
5 TUs
20 pushups


25.11.2019

A: Warmup

general
skill work

B: With a partner from rack
EMOM for 20 min

P1 min 1
2 shoulder press
2 push press
1 push jerk

P2 min 2
2 shoulder press
2 push press
1push jerk

P1 min 3
3 shoulder press
3 push press
1 push jerk

P2 min 4
3 shoulder press
3 push press
1 push jerk

P1 min 5
4 shoulder press
4 push press
1 push jerk
.....

up till you cannot finish within the minute.
than start over again


C: Amrap for 8 minutes

10 KB swings
8 goblet squats
6 stationary lunges
4 squat jumps (without KB)
30 sec. hollow body hold
switch ev. round with 30 sec. superman hold



8 pm weightlifting

Warmup und Hantelgymnastik

Hang power clean 3 x 3
Hang clean pulls 3 x 5







23.11.2019

Fun WOD

A: Partner warm-up

B: CrossFit Fun Circle:
30s on 30s off
2 x 30s per Station, 2 rounds

1: Sled Push (outside)
2: Tire Flips/Tire Tappings (outside)
3: Battle Rope
4: TRX Plank Swings/Plank Rotations
5: Slam Ball Throws with Rotation/Slam Ball Partner Throw-pushups
6: Rope Climb
7: GHD Back Extensions/Weighted Hip Thrusts


22.11.2019

A: Warmup

general
movement prep.


B: Stability work

4 rounds:

30-40 sec. on / 30-20 sec. off

-plank with feet in rings

-KB wallsit hold

-sideplank with KB in upper hand

- pikes with feet on rower seat/ switch ev. round with hamstring curls




C: 15 min amrap

5 medball cleans (Squat clean)
10 OH walking lunges with Medball
10 siderotation medball throws at wall (alternating)
10 medball slams
15 wall balls






21.11.2019

A: Warmup

general
squat prep.

B: Strength part

5 sets of:

Back squats
8-8-6-6-4 reps
Tempo 32X1
work your way up.

Alt. DB bench press (one arm always extended)
12 reps total (6 reps per arm)
Tempo 30X1


-Work with a partner
-Start every 4-5 minutes

C: Finisher

6 min amrap
with 2 DBs or KBs

1 length Farmers carry
1 length Shoulder carry
1 length Shoulder/OH carry
1 length Shoulder/OH carry (switch side)
1 length double OH carry
6 burpees over both DBs or KBs


20.11.2019

Coach Dieter's Birthday WOD

A: Warmup

general
movement prep.

B: "Chipper Love"

100 DU's
90 cal row/ski/bike
80 T2B
70 DLs (50/35kg)
60 STOH (35/20kg)
50 pullups
40 hang cleans (50/35kg)
30 thrusters (35/20kg)
20 Bar MUs
10 rope climbs

Timcap: 40 minutes


xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

20 min free skill training:
- muscle-up row
- strict banded muscle-up
- negativ strict mucle-up
- bent arm 1-2-3 kipping drill
- segmented kipping muscle-up

- Workout - 5 rounds - for time:
- synch. 10 burpee box jump over (75/60cm)
- alt. 1 legless rope climp (up & down)
- synch. 20-15-12-9-6 KB push press (2x28/20kg)

TC: 20 min


19.11.2019

A: Warmup

general
skill work clean

B: 14 min EMOM

min1: 1 DL + 1 squat clean + 1 hang power clean
min2: 2 DL + 1 squat clean + 2 hang power clean
min3: 3 DL + 1 squat clean + 3 hang power clean
min4: 4 DL + 1 squat clean + 4 hang power clean
.
.
.
if you cannot finish reps within the minute, start again with first set!


C: For time:

500 meter row (or ski)
20 box jumps (60/50cm)
20 pushups
400 meter row
15 box jumps
15 puhups
300 meter row
10 box jumps
10 pushups

timecap: 10 minutes



18.11.2019

A: Warmup

general

B: Strength work

5 sets of:

8 reps 
single leg landmine DL per leg
tempo 2112

5-8 reps strict pullups
tempo 31X2

2 length
KB shoulder / OH carry (1arm shoulder/1arm OH)
switch side every set

-work with a partner
-start every 4-5 minutes


C: Finisher

3 rounds:

5 medball cleans 
25 DUs



8 pm weightlifting

Warmup und Hantelgymnastik

Hang power snatch (3x3)
Hang snatch pulls (3x5)


17.11.2019

A: Warm Up generell movement prep. B: Workout 3-4 rounds of a,b,c a) 15 KB Swings 12 Box Jumps 10 Burpees 1 min Rest b) 15 clean & jerk 12 walking Lunges 10 tuck jumps 1min Rest c) 15 step ups (each leg) 12 reverse grip rows 10 pusg ups 1 min Rest Second Class starts at 10:10!!


16.11.2019

A: Warmup

B:

EMOM 20 Min

6 handstand pushups

8 Front squats

6 Strict pull ups

8 heavy KB Swings



C: (technique work)

complex 


3 Clean DL

3 Hang power cleans

3 High hang cleans

3 Jerks



Start every 2 mins, increase weight
start easy


15.11.2019

A: Warmup

general
movement prep.

B: Clean deadlift 

5x5 reps 

-start every 2 minutes 
-work your way up

C: 4 rounds of:

10 power cleans (60/40kg)
20 wallballs
30 situps/back extensions (switch exercise every round)

timecap: 18 minutes


14.11.2019

A: Warmup

general

skill work:
KB swing; clean; pushpress~


B: EMOM for 24 minutes

min1: cal row

min2: KB push press (switch arm halftime)

min3: KB swings

min4: cal ski

min5: KB cleans (switch arm halftime)

min6: REST


-Always work for about 50 seconds, than do a quick transition.


13.11.2019

A: Warmup

general
lunge prep.
shoulder prep.

B: Strength part

5 sets of:

Reverse lunges from rack (bar in back rack)
10 reps per side (finish one side first)
tempo 21X1
(work your way up to a set of heavy 10s)

Standing DB/KB shoulder press (2KB DBs)
6-8 reps
tempo 31X1

-work with a partner
-start every 4-5 minutes

C: Core finisher:

8min amrap

10 hanging knee raises
8 lying toes to pole (hands on pole)
6 toes to bar (strict if possible)
4 slow controlled pikes on rower
20 sec. plank hold with plate on back



xxXX 19:00 - Competition Class XXxx

warm-up / mobility / tension

skill
- transition: look up - arms back - explosive hip - head through
- ring dip with butt kick
- ring dip with chest kick
- swings (pull the rings back)
- jumping muscle up
- partner assisted muscle up
- muscle up

- synch. workout in teams of 2

- 80 partner DL (200/180/150kg)
- 60 synch T2B
- 40 synch DB thruster (22,5/15kg)
- 30 synch strict HSPU
- 20 synch squat snatch (60/45kg)
- 15 ring MU (one work, one rest)

 TC: 30 min


12.11.2019

A: Warmup

general
skill work power clean

B: 5 min amrap

1 power clean
1 hang power clean
6 stat. lunges (bar front or back rack)
6 burpees over the bar

rest 2 min

5 min amrap

1 power clean
1 hang power clean
5 front squats
5 high jumps over the barbell

2 min rest

5 min amrap

1 power clean
1 hang power clean
5 pullups


11.11.2019

A: Warmup

general
skill work clean & jerk
movement prep.

B:  25 min amrap

1 C & J (squat clean OR power clean & squat)
5 Box jumps (60/50cm)
10 DUs
5 HSPUs (Scaled: regular pushups)

2 C & Js
6 Box jumps
12 DUs
6 HSPUs

Every round add:

1 C& J
1 Box jumps
2 DUs
1 HSPU

-1st clean is always from the floor, next cleans from hang!
Rxd weight C&J: 50/35kg

Experts go for unbroken DUs!



8PM Weightlifting