Programming KW10 2024

Montag, 04.03.2024 

CrossFit 

Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.

For time:
45 deadlifts (70/102 kg)
45 handstand push-ups

Dienstag, 05.03.2024 

CrossFit 

Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

Post Workout
3 Sets:
100m Double KB Farmers Carry (Heavy load)
1 min Wall Sit

Cardio 

Team of 2 / YGIG / AMRAP34
Buy-In: 2000/1500m Ski/Row
20 Pull-Ups
20 Goblet Lunges (15/22,5 kg)
40 V-Ups
20 DB Ground to Overhead (15/22,5 kg)
20 Cal. Bike

Technik-Class 

Skill: Handstandwalk 

Workout:
AMRAP 7
10 Straight Leg Sit Ups
30 Sec. High Plank
10 Kettlebell Give Arounds
30 Sec. DB OH Hold 

into:
AMRAP 3
max. Meter Handstandwalk 

Mittwoch, 06.03.2024 

CrossFit 

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (15/22.5 kg)

Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.

Donnerstag, 07.03.2024 

CrossFit 

For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

Cardio 

Tabata-Day

8 Rounds
20 sec. Box Jumps (20’/24’)
10 sec. Rest
20 sec. max. cal. Ski
10 sec. Rest

(~1-2 min Break)

8 Rounds
20 sec. Push-Ups
10 sec. Rest
20 sec. Med-Ball Thrusters
10 sec. Rest

(~1-2 min Break)

8 Rounds
20 sec. Burpees
10 sec. Rest
20 sec. Max. cal. Bike
10 sec. Rest 

(~1-2 min Break)

8 Rounds
20 sec. Double Unders / Single Unders
10 sec. Rest
20 sec. Mountain Climbers
10 sec. Rest

Functional Bodybuilding 

5 Sets for Load:
5x5 Back Squats (Each 3 min)
(Build to a Heavy Set of 5)

5 Sets for Load:
10 Double DB Reverse Flys (each 3 min)
(Start Mod. and build to a Heavy Set of 10)
-After each Set perform 10 Push Ups

For Reps (AMRAP7):
Strict Toes to Bar or Strict Leg/Knee Raises
(Rest as needed)

Freitag, 08.03.2024 

CrossFit 

Pre-workout
EMOM 5:
1-3 bar muscle-ups

Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (51/61 cm)
4 chest-to-bar pull-ups
4 burpee box jump-overs (51/61 cm)
6 chest-to-bar pull-ups
6 burpee box jump-overs (51/61 cm)
… continue to add 2 reps to each movement in the sequence until time expires.

Kids-Class 

Skill: Snatch
Workout:
3 Rounds
10 cal Row
20 DB Snatch
30 Butterfly Situps

Weightlifting Beginner

Skill Split Jerk
Skill Transfer Hang Power Clean + Split Jerk - EMOMx15– 1+2@moderate load

Weightlifting Fortgeschrittene

Power Clean + Clean + Push Jerk /w Pause – E2MOMX4 – 2(1+1+1)@65-75%
Flat Footed Snatch Pull + Power Snatch + OHS  - EMOMx4 – 1+1+1@55-65%
Back Squat – 10min to find heavy 3, then E2MOMx3 – 3@90%
Core Circuit – 3 rounds of 25/25 Russian Twists/15 weighted SitUps/1:00min Plank

Weightlifting Hausaufgaben 

10min (!) Foam Rolling – Achilles, Calves, Glutes, Lats, …
Power Snatch – 4x2@65%
Snatch Balance – 4x2 @75-80%
Power Clean + Push Press – 4x 1+2@ Challenging weight
Paused Back Squat – 4x2 @75-80% of 1RM Back Squat

Samstag, 09.03.2024 

Team-Wod 

Team of 2 / YGIG / Ladder: 1, 2, 3, 4…etc.
AMRAP35
Toes-to-Bar
Deadlifts (50/70 kg)
Single-DB Push Press (15/22,5 kg)
Box-Jump-Overs (20’/24’)

Sonntag, 10.03.2024 

CrossFit 

3 rounds for time:
90 air squats
30 Russian KB swings (16/24 kg)
10 power snatches (43/61 kg)

Post-workout
On a 8:00 clock:
Build to a heavy 1-rep power snatch

Cardio 

6 Rounds for Reps/Calories
1:00 max. Strict Sit-Ups
0:30 Break
1:00 max. cal. Row
0:30 Break
1:00 max. Shuttle Runs
0:30 Break
1:00 max. Wall Balls (6/9 kg)
0:30 Break

CrossFit Open

WOD 24.2