Programming KW45 2024

Sonntag, 03.11.2024 

CrossFit

Skill: Double Unders
EMOMx10
Min1: 30 sec. Double Unders
Min2: 10 Reverse DB-Flyes (5-10kg)

Wod:
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg) 

Long-Distance

AMRAPx60
Teams of 2 YGIG
80 Burpee Box Jump Overs (20'/24')
80 Hand Release Push-Ups
80 Sync. Air Squats
80 cal. Bike
80 T2B/Knee Over Hip
80 DB-Devil presses (15/22,5kg)
80 Sync. Lunges
80 cal. Row 

Yoga für CrossFitter

Lower Back
Hip Openers
Legs & Feet

Montag, 04.11.2024 

CrossFit

AMRAP 20:
20 cal. Ski
15 alt. Single Leg V-Ups 
10 box jumps (20'/24')
3 bar muscle-ups

Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.

Cardio

AMRAPx10
200m. Run 
20 Medball Strict Press (6/9kg)
30 Wall-Balls (6/9kg)

Rest 2 min. 

AMRAPx10
250m. Ski 
20 Burpee Broad Jumps
30 Shoulder Taps 

Rest 2 min. 

AMRAPx10
250m. Row
20 Mountain Climbers
30 alt. Lunges (10/20kg)

Dienstag, 05.11.2024 

CrossFit 

Skill: Clean & Jerk

Every 3minx7
For Load:
3 Squat Cleans
1 Jerk
-Work up to heavy of the day. 

Cardio

AMRAPx15
2-4-6-8-..
T2B/Knee Over Hip
Hand Release Push-Ups
Air Squats 
cal. Bike

Rest 3 min. 

AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
Butterfly Sit-Ups
alt. OH-Reverse Lunges (15/22,5kg)
cal. Ski 

Mittwoch, 06.11.2024 

CrossFit 

3 rounds for time:
400-m run/row
10 Burpees
15 DB-Thrusters (15/22,5kg)
20 DB farmers carry walking lunges (15/22.5 kg)
– Use two dumbbells.

Post-workout
3 sets:
30 sec. Hollow Rocks
10 sec. Rest
30 sec. Toe-Touches
10 sec. Rest 

Cardio

AMRAPx30
30 alt. KB-Hang Cleans (16/24kg)
5 Burpees Over KB
30 cal. Row
30 American KB-Swings (16/24kg)
5 Burpees Over KB 
30 cal. Bike
30 KB-Push Press (16/24kg)
5 Burpees Over KB
30 cal. Ski 

Donnerstag, 07.11.2024

Crossfit

Skill: Kipping Pull-Up
EMOMx8
5-10 Kipping Pull-Ups (Or scaling option)

4 rounds for reps:
1:00 KB swings (16/24 kg)
1:00 double-unders
1:00 pull-ups
1:00 rest 

Cardio

AMRAPx15
20 DB-Push Press (2x10/2x15kg)
2 Wall-Walks
20 DB-Devil Presses (2x10/2x15kg)
2 Wall-Walks
20 cal. Ski
2 Wall-Walks 

Rest 3min. 

AMRAPx15
20 Medball Squat Cleans (6/9kg)
2 Burpee Box Jump Overs (20'/24')
20 Weighted Box Step-Ups (6/9kg)
2 Burpee Box Jump Overs (20'/24')
20 cal. Bike
2 Burpee Box Jump Overs (20'/24')

Freitag, 08.11.2024 

CrossFit

Skill: Snatch

Pre-workout:
Every 2:00 for 5 sets:
3 snatches
-Build in load.

5 rounds for time:
8 ground-to-overheads (29/43 kg)
10 bar-facing burpees

Cardio

AMRAPx35
1000m. Row
200m. Farmers Carry (2x16/2x24kg)
40 alt. Lunges (10/20kg)
2 Lanes Burpee Broad Jumps 
1000m. Ski
200m. Run
40 Wall-Balls (6/9kg)
2 Lanes Burpee Broad Jumps 

Weightlifting

Skill: Power Snatch

Beginner: 25min practice (go up in weight)
Advanced: Complex 3-Position Power Snatch (Hang, Low Hang, Ground) 
WarmUp (10min) + E1.5MOMx10

Samstag, 09.11.2024 

Crossfit

3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.

Cardio

AMRAPx32
200m. Run/Row
30 Plate Ground to OH (10/15kg)
20 Russian twist w. Plate
1 min. Plank Hold w. Plate
200m. Run/Row 
30 Plate Thrusters (10/15kg)
20 Plate Halo 
1 min. Wall-Sit w. Plate
200m. Run/Row
30 Plate Bent Over Row
20 Plate Side Bends
1 min. OH-Hold w. Plate 

Sonntag, 10.11.2024 

CrossFit

Skill: Rope Climbs
Every 2 minx5
2 Rope Climbs (Or scaling option)

AMRAP 15:
8 cal. Ski
6 strict ring dips
4 V-Ups
2 rope climbs (4.6 m)

Long-Distance

AMRAPx60
Teams of 2 YGIG
2000m. Ski
60 Pull-Ups 
60 Push-Ups
60 Air Squats
2000m. Row
60 alt. DB-Snatches (15/22,5kg)
60 alt. Lunges
60 Side Plank Hip Touches
2000m. Bike
60 Box Jumps (20'/24')
60 Butterfly Sit-Ups
60 Down & Ups 

Yoga für CrossFitters

Full Body Stretch: Head to Toe!