Programming KW48 2024

Sonntag, 24.11.2024 

CrossFit

9-7-5 reps for time of:
Deadlifts (56/84 kg)
Hang power cleans
Front squats

Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.

Long-Distance

AMRAPx60
Teams of 2 YGIG
60 Medball Thrusters (6/9kg)
60 Double Unders/120 Single Unders
60 Butterfly Sit-Ups (6/9kg)
60 cal. Bike 
10 Wall-Walks
60 alt. DB-Snatches (15/22,5kg)
60 Double Unders/120 Single Unders
60 Tuck-Ups
60 cal. Ski
10 Wall-Walks

Montag, 25.11.2024 

CrossFit

Pre-workout
On a 10:00 clock:
Handstand practice

For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row

Hyrox

On a 12min. Clock 
For time:
1000m. Row (AFAP!)
Rest 1 min.
1000m. Ski (AFAP!)
Into: Max alt. Lunges in remaining time. 

Rest 3min. 

AMRAPx15
50 Medball Deadlifts (6/9kg)
5 Burpees Over Medball
50 Medball Thrusters
5 Burpees Over Medball 
50 Medball Sit-Ups
5 Burpees Over Medball
50 Medball Strict Press
5 Burpees Over Medball 

Dienstag, 26.11.2024 

CrossFit

Heavy-Day
Every 2minx10
1 Clean
2 Front Squats
1 Shoulder to OH
-Workup to heavy of the day. 

Cardio

AMRAPx35
Teams of 2 YGIG
60 cal. Ski
40 Box Jump Overs (20'/24')
40 alt. DB Clean & Jerks (15/22,5kg)
60 cal. Bike
40 alt. Weighted Box Step Overs (15/22,5kg)(20'/24')
40 alt. Renegade Rows (15/22,5kg)

Mittwoch, 27.11.2024 

CrossFit

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (24/32 kg)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

Cardio

AMRAPx32
40 Plate Ground to OH (10/15kg)
40 Plate Squat Jumps 
1 min. Plank Hold
40 cal. Ski
40 Plate Bent Over Row
40 Plate Thrusters 
1 min. Wall Sit w. Plate
40 cal. Bike  

Donnerstag, 28.11.2024

Crossfit

Every 5:00 for 5 rounds:
10 thrusters (34/52 kg)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.

Cardio

AMRAPx33
3000m. Bike
25 Push-Ups
25 Pull-Ups
25 Butterfly Sit-Ups
2000m. Row
25 KB-Swings (16/24kg)
25 alt. KB-Gorilla Rows (16/24kg)
25 alt. KB-Front Rack Lunges (16/24kg)

Freitag, 29.11.2024

Crossfit

Pre-work:
On a 10 min clock. 
Find a heavy 5RM Deadlift of the day. 

AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (24/32 kg)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.

Hyrox

AMRAPx35
2000m. Ski
20 Burpee Broad Jumps 
20 Tuck-Ups
2000m. Row
20 Wall-Balls (6/9kg)
20 alt. Medball Lunges
2000m. Bike
200m. Farmers Carry (2x16/2x24kg)
2 Lanes Backward Sled Drag (75kg)

Weightlifting

Skill: Hang Power Clean + Cycling

Beginner: 20min Practice

Advanced: Work to a relatively Heavy 5rep TnG Hang Power Clean

Accessory: Weighted Wall Sit: 3x 30sec 

Samstag, 30.11.2024 

Crossfit

Skill: Kipping Pull-Up/Butterfly Pull-Up
EMOMx5
5-10 Pull ups of your choice. 

AMRAPx16
20 cal. Bike
20 KB-Swings (16/24kg)
20 Pull-Ups
20 sit-ups
20 Push-Ups
20 KB goblet squats (16/24 kg)

Cardio

AMRAPx15
2-4-6-8-..
Front Squats (30/40kg)
cal. Bike
Shoulder to OH (30/40kg)
Jumping Lunges

Rest 3min. 

AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
cal. Ski
DB-Push Press (15/22,5kg)
Jumping Air Squats 

Sonntag, 01.12.2024 

CrossFit

For time:
1,600-m run/Row
21 clean and jerks (47/70 kg)
800-m run/Row
21 clean and jerks
1,600-m run/Row

Long-Distance

AMRAPx60
Teams of 2 YGIG
80 Hand Release Push-Ups
80 Box Jump Overs (20'/24')
20 Sync. DB-Devil Presses (15/22,5kg)
100 cal. Bike
80 alt. DB-Cleans (15/22,5kg)
80 OH-Reverse Lunges (15/22,5kg)
20 Sync. Goblet Squats (15/22,5kg)
100 cal. Row