Programming KW49 2024

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

Yoga für CrossFitters

Lower Back
Hip Openers
Legs & Feet

Montag, 02.12.2024 

CrossFit

4 Rounds for reps (5:30min. Work/2 min. Off):
1:00 Row for cal.
00:30 Rest
1:00 Deadlifts (56/84kg)
00:30 Rest
1:00 Bike for cal. 
00:30 Rest
1:00 Lateral Burpees Over Bar
2:00 Rest

Cardio

"Wyck"
For time:
400m. Run/Row/Ski
20 Burpees
600m. Run/Row/Ski
40 Wall Balls (6/9kg)
800m. Run/Row/Ski
60 alt. Lunges (10/20kg)
1000m. Run/Row/Ski
60 alt. Lunges (10/20kg)
800m. Run/Row/Ski
40 Wall Balls (6/9kg)
600m. Run/Row/Ski
20 Burpees
400m. Run

TC: 40min. 

Dienstag, 03.12.2024 

CrossFit

For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

Cardio

AMRAPx15
20 cal. Row
20 KB-Clean & Jerks (16/24kg)
20 American KB-Swings (16/24kg)
20 Russian Twist w. KB

Rest 3 min. 

AMRAPx15
20 cal. Bike
20  Hand Release Push-Ups
20 Jumping Air Squats
20 Pull ups/Jumping Pull-Ups

Mittwoch, 04.12.2024 

CrossFit

Open 24.1

For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Cardio

Every 4minx6
25 Lateral Jumps Over DB
20 alt. DB Hang-Cleans (15/22,5kg)
15 Box Jump Overs (20'/24')
10 DB-Devil Presses (15/22,5kg)
Max cal. Bike/Ski.
Rest 2 min. Between rounds. 

Donnerstag, 05.11.2024

Crossfit

AMRAPx30
Teams of 2
5 Hang Power Cleans (40/50kg)
4 Shoulder to OH
3 Front Squats
2 Lateral Burpees Over Bar
-Switch Partner After a full round. 

Cardio

AMRAPx14
Max cal. Bike
Every 2min. Perform:
10 alt. Lunges
8 V-Ups
4 T2B/Knee Over Hip

Rest 3 min. 

AMRAPx14
Max cal. Ski
Every 2min. Perform:
10 Air Squats
8 Tuck-Ups
4 Burpees 

Freitag, 06.11.2024

Crossfit

40-30-20-10 reps for time:
Single-leg squats
cal. Bike
Pull-ups
cal. Ski 

Cardio

AMRAPx34
2 Rounds:
200m. Run/Row
20 Wall-Balls (6/9kg)
20 Mountain Climbers

500m. Row/Ski 

2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 alt. KB Goblet Lunges (16/22,5kg)
20 Shoulder Taps

500m. Ski/Row 

Weightlifting

Skill: Power Clean & PushPress / Jerk (CrossFit Style)

Beginner: 20min Practice

Advanced: Find a Find heavy complex of Dip Power Clean + 3 Push Presses

Accessory: 3 supersets of 20 feet elevated plate crunches + 8/8 KB B-Stance Goblet Squats

Samstag, 07.12.2024 

Crossfit

Fight Gone Bad!
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

Cardio

AMRAPx35
50 cal. Ski
40 Butterfly Sit-Ups
30 Air Squats 
20 Push-Ups
10 Burpee Box Jumps (20'/24')
50 cal. Row
40 Plate Ground to OH (10/15kg)
30 alt. Reverse Lunges
20 alt. Single Leg V-Ups
10 Burpee Box Jumps (20'/24') 

Sonntag, 01.12.2024 

CrossFit

Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice

AMRAP 12:
12 hang power cleans (43/61 kg)
3 ring muscle-ups/bar muscle ups

Long-Distance

AMRAPx60
Teams of 2 YGIG
100 KB-Swings (16/24kg)
100 KB-Goblet Squats (16/24kg)
100 cal. Row
100 Partner Wall-Balls (6/9kg)
100 Butterfly Sit-Ups (6/9kg)
100 cal. Bike
400m. Farmers Carry (2x16/2x24kg)
100 KB-Deadlifts (2x16/2x24kg) 

Yoga für CrossFitters

Full Body Stretch: Head to toe!