15.08.2018

Marathon Row 42125m on the rower


14.08.2018

A: Warmup

-general
-core work

B: Dumbbel strength work

DB shoulder press

5 rounds
5/5 reps every 90 seconds (heavy & excellent)

-skill work DB push jerk

C:
15 minutes amrap:

 21 abmat situps
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.


13.08.2018

A: Warmup

-general
-shoulder prep.
-pullup prep.
-muscle up prep.
-thruster skill work

B: Complex Fran

7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups

21 thrusters

5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups

9 thrusters

-Weight: 42,5/30 kg (Rxd)


Scaling:
While preparing find your proper 
pullup/muscle up scaling options.
Ask your coach for scaling options.


Weightlifting:

A: Warmup

B: Jerk von den Böcken/ Ständern





12.08.2018

CrossFit Wandertag

Schröken-Mohnenfluh über den Butzensee

Bitte bis Freitag online anmelden!

Ich schicke euch Freitags dann noch alle Infos zu.
Wir starten früh los (ca. 5:45 morgens) und bilden
Fahrgemeinschaften.


11.08.2018

Sarah W. birthday WOD 

...too much to write - so be suprised...

...it takes around 40 minutes...

Yours sincerly, Coach D.D.


10.08.2018

A: Warmup

-general
-prep. for the following exercises

B: CrossFit Total

Find your max. weight for:

Back squat 1 rep
Shoulder press 1 rep
Deadlift 1rep

Take 10 min for every lift to work your way up.
Back squat & shoulder press from rack.
Work with a partner

Scaled:
Go for your 3 RM


09.08.2018

A: Warmup

-general
-rowing skills
-DL prep.

If necessary we split in 2 groups:

Group 1:

3K row

Groups 2:

Deadlift

8-8-8-8-8 reps

start every 2 minutes
work your way up to about 60% 1RM and stay at the same weight


08.08.2018

A: Warmup

-general
-squat mobility work
-shoulder prep

B: 5 min amrap

-15 heavy goblet squats
-10 perfect pushups

C: 5 min amrap

-10 alternating single leg DLs with KB
-10 perfect ring rows

D: 5 min amrap

-16 heavy KB front rack walking lunges
-12 reps DB bench press (heavy & excellent)

E: 5 min amrap

max reps TGU's with perfect form




Competition Team Workout 19:00


A: Warm Up

weightlifting warm up and running prep.

A1: Skill Breathing

B: "Turtle Club"

Focus on fast transition between running and weight

21 OHS 
200m run
21 Thrusters
200m run
15 IHS 
200m run
15 Thruters
200m run
9 OHS 
200m run
9 Thrusters
200m run

Weight @ 43/30kg 

TC 15min

C: Finisher

3 rounds 4min AMRAP
10 cal row
10 WB
  1 Legless rope climb 


07.08.2018

A: Warmup

general warmup

skill work snatch

B: EMOM for 12 minutes

min1: 3 muscle snatches
min2: 3 power snatches
min3: 3 squat snatches
repeat

work with a medium weight.

C: 
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Start with 60% of your 1RM snatch
next rounds 70/80/90 %


06.08.2018

A: Warmup

-general warmup
-wall ball skills
-SDHP skills
-push press skills

B: Fight gone bad

3 rounds for max reps of:

1 min wall ball shots (9/7kg)
1 min sumo deadlift high pulls (35/25kg)
1 min box jumps (60/50cm)
1 min push presses (35/25kg)
1 min row for calories
1 min rest


20:00- 21:30 Weightlifting:

- warm-up
- Hantelgymnastik
- Hang clean & Jerk 3x3 (3 Clean + 1 Jerk)


04.08.2018

Strength & Conditioning 60 / 30 

- KB walk variations
- slides (plates / DBs)
- box step ups / downs
- L-Sit + Rope Hang
- Fence + Carry 

Crossfit Workout TC 15 minutes
21-18-...-3
KB Swings (russian), 16kg / 24kg
DU * 3
jumping lunges


03.08.2018

A: Warmup

B: Dumbbel skills

-hang muscle snatch
-hang power snatch
-hang squat snatch

C: 5 rounds of:

5 dumbbel hang squat snatches left arm
5 dumbbel hang squat snatches right arm
5 dumbbel thrusters (one arm, switch every round, start with weaker arm)
200 meter run

Choose dumbbells that are challenging weight!

Scale to hang power or hang muscle snatches.

Timecap: 18 minutes


02.08.2018

A: Warmup

B: skill work power clean & split jerk

C: With an empty barbell

10 min amrap for quality!

5 deadlifts
5 hang power cleans
5 push presses
5 split jerks

rest as needed between round or within round!

D: Split jerk

3-3-3-3-3-3-3 reps

-work with a partner from rack
-start with about 50% of your 1RM and work your way up
-start every 2 minutes
-NO DROPS! Bring weight back to your shoulders with every rep.

DROP = 20 Burpees



01.08.2018


A: Warmup



skill work sumo deadlift & sumo deadlift high pull

chest to bar skills



B: Sumo Deadlifts


5-5-5-5-5 reps


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



C: 15-12-9 reps of:

sumo deadlift high pulls

chest to bar pullups

Rxd weight: 60/42,5 kg

Scale weight as needed


timecap: 10 minutes


Competition Team - 1. August Workout 

A: Warm Up

B: Skill Chest to Bar Pull Ups

D: WOD

Wilhelm Tell Workout - For time:

3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg (70/45lbs), alternating

THEN
10 - 8 - 6
Thruster 60/40kg (135/95lbs)
Chest to Bar Pull Up

THEN
200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
- Walk w/ db in on hand and kb in the other

THEN
20 - 15 - 10
KB Swing 32/24kg (72/53lbs)
Deficit HSPU

THEN
200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
- Walk w/ db in on hand and kb in the other

THEN
10 - 8 - 6 Deadlift 150/100 Kg (330/225lbs)
20 - 16 - 12 Burpees

THEN
3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg (70/45lbs), alternating


31.07.2018

A: Warmup


shoulder prep.

handstand skills

rope climb skills


B: 5 rounds of:


7 HSPUs

1 rope climb

400 meter run

timecap: 20 min



30.07.2018

A: Warmup


B: Back squats


3-3-3-3-3 reps


work with a partner from rack

start with about 60% 1RM and work your way up

start every 2 minutes


C: 3 Tabata rounds of:


Box jumps (60/50cm)

Double unders

Hollow body hold

Pullups

...repeat


2 minutes rest after every round.



20:00- 21:30 Weightlifting:


- warm-up

- Hantelgymnastik

- Hang squat snatch 3-3-3


29.07.2018

A: Warmup

general warmup
KB skills

B: In Teams of 2:
10 min amrap

Max reps KB/DB Thrusters (2 KBs/DBs)
(heavy & excellent)

+ Emom 3 clapping burpees

choose a partner who is using the same weight!

C: 25 minutes amrap

5 strict pullups
10 pushups
15 american KB swings
20 walking lunges with KB
400 meter run
20 walking lunges with KB
15 american KB swings
10 pushups
5 strict pullups
400 meter run
5 strict pullups
.
.
.

KB weight: Heavy & Excellent




28.07.2018

A: Warm up B: Skill Clean & Jerk C: 10 Rounds (Rx 70/47.5kg) Each Round is a 1min AMRAP of 25 Air Squats max. rep Clean & Jerks 2min REST between sets This is a SPRINT Workout. Go all out in this 1 min D: Core TABATA.


27.07.2018

A: Warmup


general warmup

mobility & skill work for the following exercises


B: 3 rounds; 40 sec. on; 20 sec. off


-Battle rope work

-D.U's

-Box jumps (60/50cm)

-Ski for calories

-Burpees

-Australian pullups

-Wall balls (9/7kg)

-Slam Balls (9/7kg)


Rest 1:20 min after every round


26.07.2018

A: Warmup


B: Weighted walking lunges (1 dumbbell in front of chest)


20-20-20-20 reps (22.5/15kg)


start every 2:30 minutes



C: 5 rounds of:


15 alternating DB or KB snatches (from floor)
21 pullups


timecap: 20 minutes


25.07.2018

A: Warmup

-general warmup
-squat & thruster prep.

B: Back squats

3-3-3-3 reps

-work with a partner from rack
-start every 2 minutes
-first work your way up then start with about 85% of your 1RM
-add a little weight every set

C: Thrusters

3-3-3-3 reps

-do a power or squat clean to start
-start every 2 minutes
-first work your way up to 3 challenging reps then start
-add a little weight every set

D: 4 attempts max. L-sit hold for time

rest at least 90 seconds after every attempt


Competition Team


A: Warm Up

Deadlift prep. and general warm up

A1: Skill Breathing

B: In honour of hero Tham Luang


8 Rounds for time:
13 Deadlifts — 185 pounds, 125 pounds 
17 Wall Balls — 20 pounds, 14 pounds 
400 meter run

TC: 40min 

C: ROMWOD


24.07.2018

A: Warmup

B: Skill work strict muscle up (rings)

C: 7 rounds of:

15 hip back extensions (on physio ball)
3 strict muscle ups


Scaled versions:

#1: 15 hip back extensions
3 assisted strict muscle ups (banded or with toes on floor)

#2: 15 hip back extensions
3 negative muscle ups



23.07.2018

A: Warmup

B: Shoulder press 

5-5-5-5-5 reps

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

C: 5 rounds of:

250 meter run
7 meter handstand walk

Scaled version #1:

250 meter run
45 sec. handstand hold @ wall

Scaled version #2:

250 meter run
30 sec. handstand hold with legs on Box


20:00- 21:30 Weightlifting:

- warm-up
- Hantelgymnastik
- Overhead Squat
- Snatch Balance


22.07.2018

A: Warmup

B: 8 min amrap
 -5 Front squats (60/40kg)
-10 Box jumps (75/60cm)
-20 D.U's (experts continue only if unbroken!)

 C: 8 min amrap
- 10 alternating KB rows (20/16kg)
- 15 DB bench presses (22,5/15kg)
- 20 australian pullups

D: 8 min amrap
- 10 tuck to hollow body holds
- 15 back extensions
- 20 side plank roations (1 round left; 1 round right side)


21.07.2018

A: Warmup

B: Bottom Up KB waiters walk

10 rounds: 30 sec. on 30 sec. off switch arm after every rest

C: 7 rounds of:
 7 russian KB swings  
 7 american KB swings
 7 goblet squats
 7 KB push presses left + right 7 burpees over the KB
 7 strict pullups 7 pushups

Weight: Heavy & Excellent timecap: 35 minutes


20.07.2018

A: Warmup

-general warmup
-rowing/skiing skills
-running prep.

B: Work with a partner:

2 rounds of:
A: 800 meter run
B: Row/Ski @ constant pace

Rxd: 1:55/2:05 Row ; 2:00/2:10 ski
Scaled: 2:05/2:15 Row; 2:10/2:20 ski

Switch

THEN
A+B: 100 Burpees alternating (only one is working)

2 rounds of:
A: 400 meter run
B: Row/Ski @ constant pace

Try to go 5 sec./500 meter faster than before

Switch

timecap: 40 minutes


19.07.2018

A: Warmup

general warmup
skill work rope climb
core work trainers choice

B: 3 rounds of:

30 weighted walking lunges (20/16kg)

1 rope climb

15 Box jumps (75/60cm)

1 rope climb

30 goblet squats (20/16kg)

400 meter run

timecap: 25 minutes


18.07.2018

A: Warmup

general warmup
specific shoulder warmup
DB snatch skills
DB O.H. squat skills

3 rounds of:

10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Rxd weight: 22.5 / 15kg

Scaled version:

Scale DB weight as needed.

Scaled L - pullups:

#1: with tucked knees
#2: strict pullups
#3: negative pullups with tucked knees

timecap: 25 minutes



Competition Team 19:00

A: Warm Up

Body Mobilisation 

B: swimming skills

C: Swim & Movements

Swim
20 Push Ups
Swim
20 Air Squats
Swim
5 water to platform MUs
Swim
20 Dips
Swim
10 alternating pistols
Swim

D: Gemütlich

Treffpunkt: 19:00 beim Gasthaus Rohr Lustenau 
(Liegewiese über dem Damm)


17.07.2018

A: Warmup

general warmup
deadlift prep.

B: Deadlfit

10-8-6-4-2 reps

start with about 40% of your 1RM and work your way up to 2 heavy & excellent reps
start every 2:30 minutes

C: 5 rounds of:

5 deadlifts
10 burpees

Rxd weight: 102,5/70kg

Scale weight as needed.
Choose a weight that allows 5 unbroken reps with perfekt form!

timecap: 8 minutes


16.07.2018

A: Warmup

-skill work D.U's
-OH squat mobility & skill work

B: O.H. squat

5-5-5-5-5 reps @ tempo 22X1
start with about 50 % of your 1RM and work your way up

start every 2 minutes

C: 7 minutes amrap

50 D.U's
10 O.H. squats

Rxd weight: 60/42.5 kg

Scaled version #1:
25 D.U's
10 O.H. squats (scale weight as needed)

Sclaed version #2:
50 single unders + 10 doulbe hip clap jumps
10 O.H. squats (scale weight as needed)

Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

20:00- 21:30 Weightlifting:

- warm-up
- Hantelgymnastik
- Power Snatch 3x3
- Power Clean & Jerk 3x3