Sonntag, 13.10.2024 

CrossFit

For max reps:

AMRAP 5:
50 air squats
Max chest-to-bar pull-ups

AMRAP 3:
30 box step-ups (20’/24’)
Max toes-to-bars

AMRAP 1:
Max-distance row
– 10 m = 1 rep.

Post-workout:
10 sets:
Handstand walk (15m) / 3 Wall Walks
– Rest 1:00 between sets.

Cardio

2 Rounds of:

AMRAP5
5 Box Jumps (20’/24’)
5 Slam Balls
1 Wall Walk

Break 1 min 

AMRAP5
5 Sandbag over Shoulder 
5 Burpee over Sandbag
1 Rope Climb

Break 1 min 

AMRAP5
Max. Cal. Ski/Bike

Montag, 14.10.2024 

CrossFit

Pre-workout:
EMOM 9:
1 deadlift

10 rounds for time:
30 double-unders
3 deadlifts (93/143 kg)

Dienstag, 15.10.2024 

CrossFit 

3 rounds for time:
21 push-ups
12 hang power cleans (43/61 kg)
800-m run (Row/Bike/Ski)

Post-workout:
3 sets:
10 V-ups
20 Bicycle Crunches
30 Side Plank Raises (15/Side)
– Rest as needed.

Cardio 

EMOM40 (40/20) / For max. reps/cal

Push-Ups
Bike
Burpee Box Jump Overs (20’24’)
Ski
Russian Twists 
Row

Technik-Class 

Skill:
Bar Muscle Up 

AMRAP 10
10 Thruster (25/35kg)
250 m Ski/Row 
50 Double Under 
2 Bar Muscle Ups 

Mittwoch, 16.10.2024 

CrossFit 

FRAN // BENCHMARK
21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups

Post-Workout:
4 sets for load:
100m Double dumbbell farmers carry
1:00 sandbag bear hug hold

Donnerstag, 17.10.2024 

CrossFit

Skill:
Handstand Push-Ups

5 rounds for time:
200-m run (Row/Bike/Ski)
10 strict handstand push-ups

Post-workout:
5 sets:
10 GHD Sit-Ups
– Rest as needed.

Cardio

TEAM OF 2 / YGIG 

From 0:00-15:00 (AMRAP)
20 Burpee Broad Jumps 
400m Run (together)

Rest 1 min

From 16:00-30:00 (AMRAP)
30 DB Lunges (15/22,5kg)
400m Row

Rest 1 min

From 31:00-45:00 (AMRAP)
40 Wall Balls
400m Ski

Functional Bodybuilding

AMRAP 35 / For Quality 

8-12 Deadlifts 
8-12 Strict Double DB Presses
8-12 Strict Leg Raises
8-12 Push-Ups on DBs
8-12 Strict Pull-Ups

-Use a load in each set/exercise to get you near to muscle failure
-Rest ~30sec. between exercises 
-Rest 2 min between rounds 
-Slow and controlled in each exercise

Freitag, 18.10.2024 

CrossFit

FILTHY 50 // BENCHMARK

For time:
50 box jumps (20’/24’)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 barbell good mornings (15/20 kg)
50 wall-ball shots (6/9 kg)
50 burpees
50 double-unders

Weightlifting Beginner

Skill: Back Squat & Front Squat

Workout: E3MOMx3 – Front Squat @ HEAVY (if form allows)

Weightlifting Fortgeschrittene

BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!

Tempo Snatch Pull + Hovering Snatch – E1.5MOMx6 – 1+1@71/74/77/77/80/80% (First 2 sets DOUBLE!)

Clean + Front Squat + Jerk – 10min for Heavy 1+1+2 // E2.5MOMx4 – 1+1@same 

PushPress – 10min for 3RM + E2MOMx3 – 3@90%

Back Squat – 10min for 2+2RM (/w15sec Pause) + 1x AMRAP at 90% (>4 reps!)

Samstag, 19.10.2024 

Team-WOD

AMRAP36 / TEAM OF 2 / YGIG

12 Deadlifts (70/100kg)
24 Alt. DB Snatches (15/22,5kg)
36 Wall Balls (6/9kg) 
48 Cal. Row

Sonntag, 20.10.2024 

CrossFit

HEAVY-DAY

For load:
5-5-5-5-5
Overhead squat

Post-workout
For completion:
200-m double-KB front-rack carry

Cardio

BARBARA // BENCHMARK // 5 Rounds for Time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

-3 min Rest between rounds
-TC: 50 min 

Yoga für CrossFitter

Shoulders
Chest 
Upper back
Neck

Sonntag, 13.10.2024 

Long Distance

AMRAPx60
Teams of 2 YGIG
100 cal. Bike
100 Pull-Ups
100 Wall-Balls (6/9kg)
100 cal. Row
100 alt. DB-Snatches (15/22,5kg)
100 Burpee Box Jump Overs (20'/24')
100 cal. Ski
100 Partner Butterfly Sit-Ups (6/9kg)
100 alt. OH-Reverse Lunges (15/22,5kg)

CrossFit

4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold

Hyrox Wettkampfvorbereitung

Montag, 14.10.2024 

Cardio

AMRAPx14
2-4-6-8-..
cal. Bike
Shoulder to OH (30/40kg)
Tuck-Ups
Deadlifts (30/40kg)

Rest 3 min.

AMRAPx14
2-4-6-8-..
Cal. Ski
KB-Squat Swings (16/24kg)
alt. KB-Gorilla Rows (16/24kg)
Burpees over KB

CrossFit

Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work

WOD:
For time:
30 DB devils presses (15/22.5 kg)
50 DB step-ups (12 in)
– Use 2 dumbbells. 

Dienstag, 15.10.2024 

Hyrox 

On a 8 min. Clock
40 Wall-Balls (6/9kg)
1 min. Rest
400m. Run (AFAP!)
1 min. Rest
→ Max. min. Plank-Hold

Rest 3 min.

AMRAPx20
2 Lanes Sled Push (50kg)
1 min. Farmers Hold (2x24/2x32kg)
20 Jumping Lunges
500m. Ski
2 Lanes Burpee Broad Jumps
1 min. Wall-Sit (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
500m. Row 

CrossFit 

Pre-workout:
Every 2:00 for 5 sets:
3 Squat-Snatches
-Work up to heavy 3 RM.

4 rounds for time:
400-m run
10 squat snatches (43/61 kg)

Mittwoch, 16.10.2024 

Long Distance Weekday

AMRAPx32
50 cal. Row
30 alt. DB Clean & Jerk (15/22,5kg)
50 Double Unders/100 Single Unders
30 Heel Touches
50 cal. Ski
30 DB-Thrusters (15/22,5kg)
50 Double Unders/100 Single Unders
30 Straight Leg Sit-Ups

Rest 2min.

Finisher:
3 Rounds:
30 sec. Max DB-Devil Presses (15/22,5kg)
15 sec. Rest
30 sec. Max Jumping Air Squats
15 sec. Rest

CrossFit 

AMRAPx30
Teams of 2 YGIG
200m. Farmers Carry (2x16/2x24kg)
40 American KB-Swings (16/24kg)
10 Bar Muscle Ups/20 Chest to bar
2000m. Row
40 Burpee Box Jump Over (20'/24')
10 Wall-Walks 

Donnerstag, 17.10.2024 

Cardio

AMRAPx10
10 Hang Power Cleans (35/45kg)
10 cal. Ski
1 min. Hollow Hold

Rest 2 min.

AMRAPx10
10 T2B/Knee Over Hip
10 cal. Bike
1 min Active Hang

Rest 2 min.

AMRAPx10
10 Plate Ground to OH (15/20kg)
10 cal. Row
1 min. Plate OH-Hold

CrossFit

Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars

10 rounds for time:
12 KB swings (16/24 kg)
30 double-unders
– 15:00 time cap.

Weightlifting

Skill:
Clean & Jerk

EMOMx5
2 Push Press+2 Push Jerks
-Technique Weight.

EMOMx5
2 Hang Squat Cleans+2 Split Jerks
-Technique Weight.

Every 2minx10
1 Squat Clean+1 Front Squat+1 Push Jerk+1 Split Jerk
-Increase weight every set.

Freitag, 18.10.2024 

Hyrox

EMOM x 36
Min1: Max m. Walking Lunges (20/30kg)
Min2: Max m. Ski
Min3: 8-10 Burpee Broad Jumps
Min4: Max m. Row
Min5: Max m. Sled Push (75kg)
Min6: Rest

CrossFit

Hero workout JT:

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Samstag, 19.10.2024 

Cardio

Every 3min x 7
50 Double unders/100 Single Unders
20 Box Jump Overs (20'/24')
15 alt. DB-Hang Cleans (15/22,5kg)
10 DB-Push Press (15/22,5kg)
→ Max cal. Bike/Row
Rest 1 min Between Rounds.

CrossFit

5 rounds for time:
5 front squats (70/102 kg)
5 rope climbs (4.6 m)
400-m run with a plate (10/20 kg)
– 30:00 time cap.

Teens

Skill:
Deadlift
Kipping Pullup

5 Rounds for time
10 Wall Balls
10 Deadlifts
3 Pull-ups
200m run

Sonntag, 20.10.2024 

Long Distance

AMRAP x 60
Teams of 2 YGIG
2000m. Row
80 Box Jump Overs (20'/24')
80 Hand Release Push-Ups
10 DB-Devil Presses (2x15/2x22,5kg)
2000m. Bike
80 Air Squats
80 Tuck-Ups
10 Wall-Walks
2000m. Ski
80 KB-Swings (16/24kg)
80 KB-Deadlifts (2x16/2x24kg)
10 Man-Makers (2x15/2x22,5kg)

CrossFit

Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.

AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (34/52 kg)

Hyrox Wettkampfvorbereitung

Probetraining