Montag, 06.05.2024 

CrossFit 

CINDY / BENCHMARK

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Dienstag, 07.05.2024 

CrossFit 

Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.

7 rounds for time:
7 sumo deadlift high pulls (29/43 kg)
7 push presses
7 box jump-overs (24’/30’)

Cardio 

30 min Tabata Session (15 Rounds) (20sec.On / 10sec. Rest)

Alt. Single DB Arm Swings (Eye Level) (15/22,5kg)
Tuck Jumps
V-Ups
Alt. DB Deadlifts (15/22,5kg)
2 alt. Shoulder Taps + 2 alt. Feet Taps 
Burpees

Technik-Class 

Skill:
Pull-Over 

Workout: 
AMRAP 10 
2 Burpee Pull Over 
40 Air Squat 
6 DB Squat Clean & Jerk & Jerk 

Mittwoch, 08.05.2024 

CrossFit 

Pre-workout:
On a 10:00 clock:
Freestanding handstand practice

AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks

Donnerstag, 09.05.2024 

Team WOD

31 HEROES / HERO WOD

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:
8 Thrusters (70/47kg)
6 Rope Climbs
11 Box Jumps (30’/24’)
While Partner B performs:
400 meter Sandbag (Slamball) Run (25/12kg)
-Partners switch after each Run.

Freitag, 10.05.2024 

CrossFit 

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

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

Weightlifting Beginner

Skill:
Snatch Pull + Snatch High Pull

Workout: Snatch Pull + Snatch High Pull + Hang Power Snatch - EMOMx12

Acc.: Accumulate 50 PushUps 

Weightlifting Fortgeschrittene

Snatch Push Press + OHS - E2MOMx3 - 3+3@mod. load

Flat Footed Snatch Pull /w 3sec Pause AT KNEE CAP + Hovering Snatch - E1.5MOMx4 - 2(1+1)@68-73%

Power Clean - EMOM - 4x2@moderate

Push Press - Find Heavy 3, drop 10% and do 1(!) set for max reps! (1-2kg more!)

Back Squat - E3MOMx5 - 5@83-88% of 3RM (last cycle)

Overhead Plate Press – 3x10

Russian Twists – 3x25/25

Weightlifting Hausaufgaben

Snatch Balance - 2@moderate

Flat Footed Clean Pull + Hovering Clean + Clean - 1+1+1@78-88%

Tempo Jerks - 2@75-85% 

Paused Front Squat - 3@AHAP /w 2sec Pause @bottom (2-3kg more!)

Tuck Ups - 3x 12/12

PullUps - 3x 3-10 FOR QUALITY!

Samstag, 11.05.2024 

Team-Wod 

Team of 2 / YGIG / AMRAP30

30 Overhead Squats (35/50kg)
20 Sandbag Over Shoulder
30 Cal. Row
20 Burpee Pull-Ups
30 Ring Dips / Push-Ups
20 Cal. Bike

Sonntag, 12.05.2024 

CrossFit 

For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (15/22,5kg).
– Switch arms on the lunges as needed

Cardio 

AMRAP 10
15/20 Cal. Row
40 Jumping Air Squats

-Break 2 min

AMRAP10
15/20 Cal. Ski
40 Double Unders

-2 min Break

AMRAP10
15/20 Cal. Bike
40 Crossed Mountain Climbers

Montag, 06.05.2024 

Cardio

AMRAPx30
40 cal. Bike
30 Butterfly Sit-Ups
20 Lateral Jumps over Sanbag
10 Sandbag Back Squats (20/30kg)
40 cal. Ski
30 Tuck-Ups
20 DB-Push Press (15/22,5kg)
10 Burpees over DB 

CrossFit

Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up

AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

Dienstag, 07.05.2024 

Hyrox 

„Wyck“

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

TC: 40min. 

CrossFit 

3 rounds for time:
50 sit-ups
30 deadlifts (43/61 kg)

Post-workout
2 Rounds:
21 Supermen
15 Barbell Goodmorning
9 cal. Row
-Rest 30 sec. Between rounds.

Mittwoch, 08.05.2024 

Long Distance Weekday

AMRAPx12
500m. Row
20 American KB-Swings (16/24kg)
1 min. KB-Oh Hold (16/24kg)

Rest 2min.

AMRAPx12
500m. Ski
20 alt. DB-Cleans (15/22,5kg)
1 min. Plank-Hold

Rest 2 min.

AMRAPx12
1000m. Bike
20 Box Jump over (20'/24')
1 min. Active-Hang in pull up bar

CrossFit 

Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.

5 x 2:30 rounds:
10 overhead squats (29/43 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

Donnerstag, 09.05.2024 

Team WOD

AMRAPx40
Teams of 2 YGIG
400m. Sandbag Carry (30/45kg)
2000m. Bike
8 Lanes Sled push (partner on top)
40 Sandbag over Shoulder
40 Burpee+Crawl Under+Jump over partner
8 Lanes Wheelbarrow walk  

Freitag, 10.05.2024 

Hyrox

AMRAPx34
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 alt. Single Leg V-Ups
400m. Run

Rest 1 min.

2 Rounds:
200m. Ski
20 Burpee to Wall-Ball (6/9kg)
4 Lanes Walking Lunges (10/20kg) 

CrossFit

3 rounds for time:
21 power cleans (47/70 kg)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.

Samstag, 11.05.2024 

Cardio 

AMRAPx35
Teams of 2 YGIG
40 Partner Wall Balls (6/9kg)
40 Weighted Box Step Overs (20'/24')(15/22,5kg)
10 Wall-Walks
2000m. Ski
40 OH-Lunges (6/9kg)
40 DB-Devils presses (15/22,5kg)
10 Pull-Ups

Crossfit

AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.

Teens

Burpee + Shuttlerun Ladder 1-2-…-10

Skill: DU/SU (Springseil mitbringen)

WOD:
10 WB (2/4 kg)
20 DL (10/20 kg)
30 SU
40 Alt. DB Snatch 5/7,5 kg
30 SU
20 DL (10/20 kg)
10 WB (2/4 kg)

Cool Down: 1500/2000 m easy row

Sonntag, 12.05.2024 

Long Distance

On a 60min. Clock
Teams of 2 YGIG

Buy in: 3000m. Bike
2000m. Row
1000m. Ski

20 Rounds:
12 Deadlifts (25/35kg)
9 Hang Power Cleans
6 Push Press
-Switch Partner after a full round.

AMRAP in remaining time:
40 Push Ups
200m. Run (Together)
40 Air Squats
200m. Run
40 Shoulder Taps
200m. Run
40 Lunges
200m. Run
40 Butterfly Sit-ups
200m. Run

CrossFit 

For time:
5-10-15-20-25
Cal. Bike
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm

Post-workout:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill

Probetraining