Programming KW46 2024

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!

Montag, 11.11.2024 

CrossFit

Cardio

On a 32min. clock:
For time:
1000m. Run
Rest 1 min.
1000m. Ski
Rest 1 min.
1000m. Row
Rest 1 min. 

AMRAP in remaining time:
20 Wall-Balls (6/9kg)
20 Tuck-Ups
20 alt. OH-Lunges (6/9kg)
20 Mountain Climbers
20 Medball Squats (6/9kg)
20 Butterfly Sit-Up (6/9kg)

Dienstag, 12.11.2024 

CrossFit

Skill: Kipping Handstand Push-Ups
EMOMx8
Min1: 3-5  Kipping Handtsand Push-Ups
Min2: 45 sec. Max cal. Ski

AMRAPx20
20 cal. Row
20 Shoulder Taps
20 American KB-Swings (16/24kg)
3 Handstand Push-ups

Cardio

AMRAPx15
20 cal. Bike
20 DB-Goblet Squats (15/22,5kg)
20 alt. DB-Cleans (15/22,5kg)
20 Renegade Rows (15/22,5kg)

Rest 3min. 

AMRAPx15
20 cal. Row
20 Hollow Rocks
20 Box Jumps (20'/24')
20 Down & Ups 

Mittwoch, 13.11.2024 

CrossFit

Pre-work:
Every 2minx6
5 Back Squats
-Work up to heavy 5RM. 

3 rounds for time:
30 wall-ball shots (6/9 kg) (2.7/3 m)
90 double-unders 

Cardio

EMOMx12
Min1: 3-5 Wall-Walks
Min2: 40 sec. Max cal. Ski

Rest 3min. 

AMRAPx18
50 Double Unders/100 Single Unders
20 Hand Release Push-Ups
50 Double Unders/100 Single Unders
20 Shoulder Taps
50 Double Unders/100 Single Unders
20 alt. Single Leg V-ups
50 Double Unders/100 Single Unders
20 Glute Bridges (15/22,5kg)

Donnerstag, 14.11.2024

Crossfit

Pre-workout
10:00 clock:
Find a heavy 1-rep snatch

AMRAP 15:
Snatch (56/84 kg)
– Every 3:00, including 0:00, run/row 400 m.

Cardio

AMRAPx33
33 cal. Row
33 Burpee Box Jump Overs (20'/24')
33 Triceps-Dips on box
33 cal. Bike
33 KB-Swings (16/24kg)
33 KB-Deadlifts (2x16/2x24kg)
33 cal. Ski
33 Mountain Climbers
33 Jumping Lunges

Freitag, 15.11.2024 

CrossFit

Skill: Kipping C2B/Butterfly C2B
EMOMx8
Min1: 5-10 C2B(Or scaling option)
Min2: 45 sec. Handstand Hold against wall

5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (7.6 m)

Cardio

AMRAPx32
1 min. Farmers Hold (2x24/2x32kg)
20 alt. OH-Lunges (10/15kg)
200m. Run
500m. Row
1 min. Wall-Sit (10/15kg)
20 Burpee to Wall-Ball (6/9kg)
200m. Run
500m. Ski
1 min. Plank Hold
20 Russian Twist w. Plate
200m. Run 

Weightlifting

Skill: WL Overhead Movements - PushPress, PushJerk & Split Jerk

Beginner: Practice
Advanced: E2MOMx7 - Work to heavy complex of 3 PP + 2 PJ + 1SJ

Accessory: 4x 25m Bear Crawl (2x forwards, 2x backwards)

Samstag, 16.11.2024 

Crossfit

3 rounds for time:
10 deadlifts (47/70 kg)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (47/70 kg)
10 burpees over the barbell

Post-workout
Accumulate:
50 Barbell Goodmornings (30/40kg)
– Rest as needed.

Cardio

AMRAPx30
Teams of 2 YGIG
2000m. Bike
50 Deadlifts (40/50kg)
1000m. Ski
50 Hang Power Cleans (40/50kg)
1000m. Row
50 Thrusters (40/50kg)

Sonntag, 17.11.2024 

CrossFit

AMRAP 20 with a partner:
Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Long-Distance

On a 60min. Clock
With a partner

20 Rounds of:
5 T2B/Knee Over Hip
10 alt. Lunges
15 Shoulder Taps
-Switch Partner After a Full Round. 

20 Rounds of:
5 Burpee Box Jumps (20'/24')
10 Air Squats
15 Mountain Climbers
-Switch Partner After a Full Round. 

AMRAP in remaining time YGIG:
60 cal. Bike
60 alt. DB-Snatches (15/22,5kg)
60 Butterfly Sit-Ups
60 cal. Ski
60 Box Jump overs (20'/24')
60 Burpees Over Partner 

Yoga für CrossFitters

Full Body Mobility
Core Strength