Programming KW50 2024

Sonntag, 08.12.2024 

CrossFit

Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice

AMRAP 12:
12 hang power cleans (43/61 kg)
3 ring muscle-ups/bar muscle ups

Long-Distance

AMRAPx60
Teams of 2 YGIG
100 KB-Swings (16/24kg)
100 KB-Goblet Squats (16/24kg)
100 cal. Row
100 Partner Wall-Balls (6/9kg)
100 Butterfly Sit-Ups (6/9kg)
100 cal. Bike
400m. Farmers Carry (2x16/2x24kg)
100 KB-Deadlifts (2x16/2x24kg) 

Yoga für CrossFitters

Full Body Stretch: Head to toe!

Montag, 09.12.2024 

CrossFit

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans
-Work up to heavy of the day. 

For time:
21 front squats (56/84 kg)
200-m double-DB farmers carry (15/22.5 kg)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

Cardio

AMRAPx15
500m. Ski
40 Shoulder Taps
4 Lanes Burpee Broad Jumps
40 alt. Lunges (10/20kg)

Rest 3 min. 

AMRAPx15
500m. Row
40 Mountain Climbers
2 min. Farmers Hold (2x16/2x24kg)
40 Wall-Balls (6/9kg)

Dienstag, 10.12.2024 

CrossFit

Pre-workout
EMOMx6
40 sec. max Wall-Facing Handstand Shoulder Taps
Or. 40 sec. Max m. Handstand-Walk

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Cardio

AMRAPx36
Teams of 2 YGIG
100 cal. Bike
60 alt. DB-Snatches (15/22,5kg)
60 Weighted Box Step Overs (15/22,5kg)(20'/24')
60 DB-Push Press (15/22,5kg)
100 cal. Ski
60 Down & Ups
60 alt. Single Leg V-Ups
60 T2B/Knee Over Hip

Mittwoch, 11.12.2024 

CrossFit

Pre-work
EMOMx10
Build to 1 RM Thruster

"Fran"
For time:
21-15-9
Thrusters (65lb/95lb)
Pull-Ups

Cardio

AMRAPx32
40 cal. Ski
20 Diamond Push-Ups
20 Bicycle Crunches
20 KB-Deadlifts (2x16/2x24kg)
40 cal. Row
20 Glute Bridges (16/24kg)
20 Tuck-Ups
20 American KB-Swings (16/24kg)

Donnerstag, 12.12.2024

Crossfit

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

Cardio

EMOMx32
Min1: 10-12 Medball Squat Cleans (6/9kg)
Min2: 10-12 Box Jumps (20'/24')
Min3: 45 sec. Max cal Bike
Min4: Rest 

Freitag, 13.12.2024

Crossfit

Skill: Hang Power Cleans
EMOMx6
5 Hang Power Cleans
-Build in load. 

AMRAPx20
20 cal. Ski
5 Hang Power Cleans (47/70kg)
20 Butterfly Sit-Ups
5 Hang Power Cleans (47/70kg)
20 Lateral Burpees Over Bar
5 Hang Power Cleans (47/70kg)

Cardio

On a 33min. Clock
Buy in:
400m. Run (AFAP!)
1min. Rest
20 Lanes Walking Lunges (10/20kg)

Rest 2 min. 

AMRAP in remaining time:
300m. Row
1 min. Plank-Hold
20 Push-Ups
300m. Ski
1 min. Wall-Sit
20 Wall-Balls (6/9kg)

Weightlifting

Skill: Power Clean & PushPress / Jerk (CrossFit Style)

Beginner: 20min Practice

Advanced: Find a Find heavy complex of Dip Power Clean + 3 Push Presses

Accessory: 3 supersets of 20 feet elevated plate crunches + 8/8 KB B-Stance Goblet Squats

Samstag, 14.12.2024 

Crossfit

Skill: Rope Climb
Every 1.30x5
2 Rope Climbs (Or scaling option)

5 rounds for time:
2 rope climbs (4.6 m)
20 burpees
40 air squats

Cardio

AMRAPx33
33 cal. Row
33 alt. DB-Hang-Cleans (15/22,5kg)
33 Russian Twist w. DB
33 Jumping Air Squats
33 cal. Bike
33 Burpees
33 Renegade Rows (15/22,5kg)
33 Jumping Lunges 

Sonntag, 15.12.2024 

CrossFit

"Christine"
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)

Post-workout:
Accumulate:
50 dumbbell renegade rows

Long-Distance

On a 60min. Clock
Teams of 2 YGIG
Buy in:
500 Air Squats

AMRAP in remaining time:
80 alt. DB-Snatches (15/22,5kg)
80 OH-Reverse Lunges (15/22,5kg)
80 Straight Leg Sit-Ups
80 cal. Bike
10 Wall-Walks
80 DB-Thrusters (15/22,5kg)
80 DB-Devil Presses (15/22,5kg)
80 Toe Touches 
80 cal. Row 

Yoga für CrossFitters

Full Body Mobility
Core Strength