Programming KW47 2024

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

Montag, 18.11.2024 

CrossFit

Skill: Ring/Bar Muscle ups
EMOMx5
2-5 Ring/Bar Muscle Ups (Or Scaling option)

"Nate"
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Cardio

EMOMx10
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 45 sec. Max meter Row

Rest 3 min. 

AMRAPx20
5 Lanes Burpee Broad Jumps
30 Heel Touches
200m. Run
300m. Ski
30 Toe Touches
200m. Run
30 alt. Lunges (10/20kg)
30 Bicycle Crunches
200m. Run
200m. Farmers Carry (2x16/2x24kg)

Dienstag, 19.11.2024 

CrossFit

Pre-work:
Every 2minx5
For Load:
5 Heavy Front Squats
-Work up to daily 5RM. 

Every 2:00 for 5 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

Cardio

EMOMx36
Min1: 7-10 DB-Devil Presses (2x15/2x22,5kg)
Min2: 40 sec. Sandbag-Hold (Bearhug)(30/45kg)
Min3: Max cal Bike/Row
Min4: Rest 

Mittwoch, 20.11.2024 

CrossFit

8 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

Post-workout:
AMRAPx10
2-4-6-8-..
Jumping Lunges
Hang Power Snatches (35/45kg)
cal. Ski

Cardio

AMRAPx32
30 cal. Ski
30 Air Squats 
30 T2B/Knee Over Hip
30 Shoulder Taps
30 cal. Row
30 alt. Lunges
30 Burpees Over Rower
30 Butterfly Sit-Ups

Donnerstag, 21.11.2024

Crossfit

3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

Post-workout
EMOMx5
3 strict weighted pull-ups
– Pause with your chin over the bar for :01.

Cardio

AMRAPx15
50 Double Unders/100 Single Unders
40 KB-Swings (16/24kg)
30 Tuck-Ups
20 KB-Deadlifts (2x16/2x24kg)
10 Burpees over KB

Rest 3 min. 

AMRAPx15
50 cal. Bike
40 Box Jump Overs (20'/24')
30 alt. Single Leg V-Ups
20 Hand Release Push-Ups
10 Hollow Rocks 

Freitag, 22.11.2024 

CrossFit

AMRAP 25:
3 wall walks
6 DB-Devil Presses (15/22,5kg)
9 Goblet Squats (15/22,5kg)
12 DB snatches (15/22.5 kg)
15 box jump-overs (51/61 cm)
– Step down from the box.

Cardio

EMOMx9
Min1: 8-10 Burpee Broad Jumps
Min2: 45 sec. Plank Hold
Min3: 200m. Run (AFAP!)

Rest 3 min. 

AMRAPx25
Teams of 2 YGIG
60 Wall-Balls (6/9kg)
400m. Farmers Carry (2x16/2x24kg)
1000m. Ski
60 alt. OH-Lunges (6/9kg)
40 KB-Hang Cleans (16/24kg)
1000m. Row

Weightlifting

Skill: Hang Power Snatch + Cycling

Beginner: 20min Practice

Advanced: Work to a relatively Heavy 5rep TnG Hang Power Snatch

Accessory: 3x 8each I/Y/Ts with 1-2kg change plate

Samstag, 23.11.2024 

Crossfit

3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg) (2.7/3 m)
20 toes-to-bars

– Run together; split the remaining work evenly.

Cardio

AMRAPx33
100 cal. Row/Ski
90 Lateral Jumps over DB
80 Air Squats
70 Mountain Climbers
60 alt. DB-Cleans (15/22,5kg)
50 Russian Twist w. DB
40 DB Push-Press (15/22,5kg)
30 OH-Reverse Lunges (15/22,5kg)
20 Pull-Ups 
10 Push-Ups

Sonntag, 24.11.2024 

CrossFit

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

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

Long-Distance

AMRAPx60
Teams of 2 YGIG
60 Medball Thrusters (6/9kg)
60 Double Unders/120 Single Unders
60 Butterfly Sit-Ups (6/9kg)
60 cal. Bike 
10 Wall-Walks
60 alt. DB-Snatches (15/22,5kg)
60 Double Unders/120 Single Unders
60 Tuck-Ups
60 cal. Ski
10 Wall-Walks

Yoga für CrossFitters

Shoulders
Chest
Upper Back
Neck