17.10.2019

A:Warmup
   General Skill work KB windmill
   Work your way up on the windmill, for perfect form!
   Skill KB snatch (from swing)

B: 4 rounds of:
    400 meter run (500 row)
    10 Kb snatches(left &right)
    10 OH WL steps with 1 Kb (l&r)
    20 pushups (10 left arm on KB, 10 right arm) (hand on KB, not on handle)


16.10.2019

A: Warmup

general
squat mobility work
movement prep.



B: "Fat Amy"

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (24/16 kg) american
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

timecap: 20 minutes

xxXX 19:00 - Competition Class XXxx

warm-up

mobility

strength 1


strength 2

Workout - 12min AMRAP
- 10 cal row
- 10 push press (70/50kg)
- 10 box jump (24/20 inch)

Core


15.10.2019

A: Warmup

general
hip mobility

B: Strength part

5 sets of:

5 KB good mornings (KB in front of chest)
slow and controlled

3 regular deadlifts (work your way up)

2 length KB/DB OH carry (2Kbs)

-start every 5 minutes
-work with a partner


C: Core finisher Trainers choice


14.10.2019

A: Warmup

general

skill work KBs:

swings; russian; american
Turkish get up

B: 7 min amrap

15 russian swings
1 length OH walk
15 american swings
1 length OH walk (other arm)
next round switch to front rack carry (instead OH walk)
next rounds farmers carry
back to OH carry

rest 3 minutes

7 min amrap

1 TGU 
15 situps
1 TGU other arm
15 back extensions

KB weight Rxd: 24/20 kg


8 pm weightlifting

Warmup & Hantelgymnastik




13.10.2019

A: Warm Up B: Strenght EMOM: 10min even 5-10 thrusters (43/30kg) odd: 5-10 Ring Dips C: WOD AMRAP 15min 10 Goblet Squats 10 weighted Hip bridge 10 Ring Rows 10 Side plank Switch 10 Medball Russion Twists D: Core Dead Bug Stir the pot Leg raises L Sit Hold


11.10.2019

CrossFit OPEN WOD 20.1

Workout - 10 rounds for time of:
8 ground-to-overheads (42,5/30kg)
10 bar-facing burpees

Time cap: 15 minutes


10.10.2019

A: Warmup

general
movement prep.
KB OH squat skills & mobility

B: Strength part

5 sets of:

regular bench press
8 reps

ring pullups
3-5 reps
tempo 40X2

1 KB OH squats
5 reps per side (for perfect form!)

-start every 5 minutes
-work with a partner


C: Core Finisher Trainers choice (if there is time left)


09.10.2019

A: Warmup

general
KB snatch skill work (from swing)

B: Work your way up to 5 heavy & excellent KB snatches from swing (per arm)

C: 5 rounds of:

400 meter row /350 meter ski
15 KB snatches left (24/16kg)
15 KB snatches right
20 walking lunges with KB at chest


xxXX 19:00 - Competition Class XXxx

warm-up

mobility

strength 
- 4 Sets of:
- 10 back squat
- 6 deadlift

- rest 30 sec between movement 
- rest 90 sec between sets

Open Workout 16.3 - 7 min AMRAP
- 10 power snatch (35/25kg
- 3 bar MU

Core


08.10.2019

A: Warmup

general
KB swing skill work
DU skill work

B: Half kneeling KB shoulder press
(KB side - knee on floor)

4 sets; 5-7 reps per side
Tempo 31X1

start every 2:30 minutes



C: Girls WOD Megan

21-15-9 reps of:

Burpees 
KB swings (american) (24/16kg)
DUs

C1: Megan the other way

9-15-21 reps of:

DUs
KB swings
Burpees


07.10.2019

A: Warmup

general 
movement prep.

B: Strength part

5 sets of:

5 lightweight DB single leg DLs per leg
(for perfect form)

5 regular Barbell DLs
(work your way up)
50/60/70/80/85%

2 length KB carry (1KB shoulder 1KB OH)
switch side every set (start with weak arm on top)


-start every 5 minutes



C: Finisher:

3 rounds:

10 cal row/ski
15 KB swings russian (28/24kg)
20 sec. sideplank with KB on upper arm
(start with weak arm)



8pm weightlifting

Warmup und Hantelgymnastik

Powersnatch 3-2-1

Power snatch pulls



06.10.2019

A: Warm up Light weight KB work B: Strength: KB Tabata work 4 RDS 45/15 - Filly carry - Deficit KB Deadlift - Weighted box step up - Seated KB press - Goblet Box Pistol C: WOD Amrap 15 15 Wall Balls (9/7kg) 15 Pull ups 15 Hang Power Clean (50/35kg) 15 Sit ups


05.10.2019

Regular Classes

A) Isometrics

B) 3 rounds EMOM variation
1 min. ski or bike or row
2 min. time for 20 - 25 KB swings russian 
1 min. ski or bike or row
2 min. time 10 - 15 KB fence + 1 rope climb
1 min. ski or bike or row
2 min. time for 20 - 25 goblet squats





Advanced Competition TEAM Fokus: Ring Muscle up Coach: Manni A: Warm up Ski Erg & Band work B: Skill MU Progressions on low rings (like we did in the past) C: Strength 3Rds - TABATA 35/25 - Negativ Dragon Flag - Arch to Hollow (on bench) - Windshield Wiper (KB Bottom up) - Strict T2B (hand to hand) D: WOD: 10-9-8-7-6-5-4-3-2-1 - Strict Ring Pull up - Wall climbers - Ring Dip - Crawling Spiderman Push up


04.10.2019

CrossFit OPEN prep.

Next week Friday 10.11 will be the first OPEN WOD - 19.1.1? :)

This week we choose open WOD 14.4

Amrap in 14 minutes

60 cal row (50 cal ski)
50 toes to bar
40 wall ball shots (9/7kg)
30 cleans (60/42.5kg)
20 ring muscle ups


Scaled version:

Amrap 14 min

60 cal row
50 situps
40 wall ball shots
30 cleans (40/25kg)
20 ring rows








03.10.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

Standing BB shoulder press
6-8 reps @ tempo 31X1 (work your way up)

Bent over DB rows (2Dbs or KBs)
8-10 reps (heavy & excellent)

without rest do:

DB squats with DBs on shoulders
12-15 reps (heavy & excellent)

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


C: Finisher:

3 rounds of:

10 one arm KB swings left + right arm (total 20 reps)
10 Burpees over the KB

Rxd: 24/20kg


02.10.2019

Liebe LCF Community

es ist jetzt 21.50 und endlich schaffe ich es das WOD zu posten.
Mein heißgeliebter Ehemann, mit dem ich gestern 9 Jahre verheiratet war, hat die Kinder ins Bett gebracht - natürlich nach 3 Runden "schummel" UNO - und jetzt endlich hatte ich Zeit meinen WOD Plan zu Papier bzw zu PC zu bringen

hier also nun mein GeburtstagsWOD - vollgas &viel Spaß

Chipper

50 alternating DB snatches (15/22,5)
3 ring MUs (scale to 3 Pull up´s as hard as possible + 3 ring dips)
50 wall ball shots (7/9)
2 rope ascents
50 abmat sit-ups
3 ring MUs
50 OH Squats (20/30)
2 rope ascents
50 lunges with DB (15/22,5) any position
3 MUs
50 cal bike
2 rope ascents
50 man makers (2x7.5/2x10kg)
3 MUs
...puhh....geschafft! Jetzt anstoßen auf mich!
Nehmt euch ein Bierle aus dem Kühlschrank - geht auf mich! Ich freue mich über Fotos von euch! Euer Coach, Sarah


xxXX 19:00 - Competition Class XXxx

warm-up

mobility

Skill


Workout: Canadian pacific railway

3 rounds for time:
- 21 cal row
- 15 CTB pull-up

direct into...

3 rounds for time:
- 21 american KB swings (32/24kg)
- 15 Thruster (52,5/40kg)

TC: 20 min


01.10.2019

New skill of the month:

Kettlebell work


A: Warmup

general
skill work TGU & swings

B: Work your way up to a heavy TGU 

(10 minutes)


C: 18 minutes amrap

1,2,3,4,5,6,..... (TGUs)
2,4,6,8,10,..... (Thrusters & swings)

-TGUs
-One arm KB thrusters (switch arm every "round")
-KB swings (russian)

Rxd weight: 24/20kg



30.09.2019

A: Warmup

general
movement prep.

B: Last Day of the "rowing month"

8 x 400 meter row 
2 min rest after every row
(Ski 350 meter)

Thx Täscha for the inspiration :)


C: 3 rounds of:

5 BB bench presses (heavy & excellent)
10 pushups with hands on plates (10-20kg paltes)

start every 3 minutes



8:15 p.m. weightlifting



29.09.2019

A: Warmup

B: Deadlift 

5x5 reps @ ~80%

start every 2:30 minutes


C: 5 rounds of:

20 pullups
20 kb swings (24/20kg)
400 meter run



28.09.2019

Regular Class: A: Warm up: Rope & holds B: WOD: AMRAP 30min 30 Double Unders 30 Russian KB Swing (24/16kg) 30 One Arm KB Box Step ups (24/16kg) 30 Wall Balls (9/7kg) C: Cool Down Rolling & Streching _______________________________ Advanced Competition Class Focus: Ring MU Coach: Manni A: Warm up: Band Work B: Skill - Progression Movements Low Ring MU work - Hip Swing + Pull (Band supported) - Hip Swing + Pull (Band supported) on Bench - Hip Swing + Pull on Bench - Hip Swing + Pull + Dip C: Strength Cycle: TABATA 25/35 - Swinging reverse dip (Ring) - Dip Support hold (Ring) - Chest 2 Bar hold (Bar) - The human Ball (Ring) D: WOD: 4 Rds for time (30/20kg) 5/5 - 4/4 - 3/3 - Landmine Press - Half kneeling Landmine Press - Kneeling Landmine Press - Half kneeling Landmine Press - Landmine Press *between every Round do a 1min Hollow Body hold


27.09.2019

A: Warmup

general
movement prep.

B: Strength part

5 sets of:

2 length Farmers/OH carry with KB
switch side after one length

12-14 reps ring face pulls
tempo 2102

Front squat drop set
3/4/5 reps (total of 12 reps)

For example 3 reps with 60kg/ 4 reps with 50 kg/ 5 reps with 45 kg
Partner is helping reduce the weight

-Work with a partner
-Start every 5 minutes


C: Finisher:

3 rounds for quality:

DB curl and press (alternating arms)
20 reps

12-15 ring plank swings




26.09.2019

A: Warmup

general
core warmup
skill work clean

work your way up to a heavy clean

B: OPEN WOD 18.2 und 18.2A

1,2,3,4,5,6,7,8,9,10 reps of:

DB squats (22.5/15kg) (or KBs 20/16kg)

Burpees over the barbell


after finishing go for a:

1rep max clean (heavy & excellent)

timecap: 15 min (original 12 min)


25.09.2019

A: Warmup

general
movement prep.

B: Always 2 min on / 2 min off

250/200 meter row
amrap HSPUs

250/200 meter row
amrap Box jumps (60/50cm)

250/200 meter row
amrap Pullups

250/200 meter row
amrap wallballs (9/7kg)

250/200 meter row
amrap ring dips

250/200 meter row
amrap OH walking lunges with 1 KB (weak arm)

250/200 meter row
amrap Toes to bar



19:00 Competition Class
 A: Warm Up
 B: EMOM 10 Min Strength Strict Pull Ups Push Ups TUT 3131 or 8000 Push Ups and 5005

 C: Workout "Hal"

 Buy In 50 Burpees
 Then 10 rounds of
 4 DL
 5 HPCL
 5 Thrusters
 5 Back  Squats

 Choose a weight you can go a round unbroken. If not add 10 Wallballs each time you drop the bar to the cash out. Rxd 60 / 45 kg Cash Out 50 Wall Balls 9/7kg


24.09.2019

A: Warmup

general
movement prep.

5 sets of:

Half kneeling KB/DB arnold press
6-8 reps per side
tempo 31x1

Deadlift from elevated position (rack)
go down just below knee
tempo 4442

Work your way up on both exercises
Start every 4-5 minutes

C: Finisher

10 pushups
1 rope climb
8 pushups
1 rope climb 
6 pushups
1 rope climb
4 pushups
1 rope climb
2 pushups
1 rope climb

Pushup tempo 3030


23.09.2019

A: Warmup

general
rowing prep.
movement skills

B: EMOM for 6 min

5 heavy russian KB swings
5 explosive high jumps over the KB

C: 

200 meter row
20 KB walking lunges (1 KB in front rack)
1min rest

300 meter row
30 russian KB swings
1min rest

400 meter row
40 situps
1 min rest

500 meter row
50 DUs

KB Rxd weight: 28/20kg



8 pm weightlifting

Pushpress (front and back)

Pushjerk (front and back)

Splitjerk (front and back)





22.09.2019

Coach Sarah in the box

A: Warm-up, Front Rack Mobility, Skill work Bear Complex

B: WOD
try to increase the weight of the Bear Complex every round
1 Bear Comlex = 7x
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
don´t let go of the bar for all 7 reps

1: 1 Bear Comlex + row 500 m
2: 1 Bear Comlex + 400 m run
3: 1 Bear Comlex + 400 m ski
4: 1 Bear Comlex + 0,8 bike
5: 1 Bear Comlex + 40 Sit up´s + 40 Back Extensions


21.09.2019


CRY ME A RIVER CHALLENGE

BOX OPENING 9 am

Start of first WOD 9:30 am

3 WODS 

Grill & chill starts at about 3 PM




20.09.2019

A: Warmup


general
back squat prep.
rowing prep.


B: 500 meter row for time


C: "Joseph Mascali"

12-9-6-3 reps

Back squats @ 65% BW
Burpee box jumps (60/50cm)
500 meter row (450 meter ski / 0.8 mile airbike)







19.09.2019

A: Warmup

general


B: Strength part

6 sets of:

2 length KB shoulder/farmers walk
(switch side every set)

4-8 strict ring pullups (tempo 31x1)

4 Front squats (tempo 3332)
(work your way up)

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


C: Core finisher:

5 min amrap

15 ring plank swings (feet in rings)
10 pikes on rower
15 back extensions (plate on upper back)


18.09.2019

A: Warmup

general

B: Split in 2 groups if necessary

Group1: 2000 meter row for time

Group2: Hip mobility work

switch

timecap: 10 min


C: In Teams of 2:

12 minutes amrap

15 synchronic pushups
15 synchronic goblet squats
20 sec. synchronic chin over the bar hold





17.09.2019

A: Warmup

general
skill work power snatch

B: Power snatch

5x3 reps (touch & go)
Beginners go for hang power snatch

Start every 2:30 min & work your way up


C: CrossFit OPEN WOD 14.1

10 minutes amrap

30 DUs 
15 power snatches
(Rxd: 35/25kg)