Programming KW51 2024

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

Montag, 16.12.2024 

CrossFit

Heavy-Day
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

Cardio

On a 35min clock:
Buy in:
1500m Ski/Row
Rest 1 min. 
50 Medball Thrusters (6/9kg)
-Every Time you break, Perform 5 Burpees Over Medball.

AMRAP in remaining time:
200m. Run
1 min. Farmers Hold (2x20/2x32kg)
200m. Run
1 min. Wall-Sit
200m. Run
1 min. Mountain Climbers  

Dienstag, 17.12.2024 

CrossFit

Pre-workout
Every 1.30x6
6 overhead squats
– Build in load.

For time:
500-m row
30 toes-to-bars
30 overhead squats (36/52 kg)
500-m row

Cardio

AMRAPx34
50 cal. Bike
30 Butterfly Sit-ups
30 Box Jumps (20'/24')
10 Plank to Push-Up
50 cal. Ski
30 Plate Ground to OH (10/15kg)
30 Heartbeat Squats (10/15kg)
10 Plank to Push-Ups

Mittwoch, 18.12.2024 

CrossFit

AMRAPx25
400-m run/row/ski
30 deadlifts (36/52kg)
20 lateral burpees over the bar
10 clean and jerks (36/52 kg)

Post work:
EMOMx6
Min1: 40 sec. Superman Hold
Min2: 40 sec. Hollow Hold

Cardio

AMRAPx15
20 Deadlifts (30/40kg)
5 Burpees Over Bar
20 alt. Lunges
5 Burpees Over Bar
20 Bent Over Row (30/40kg)
5 Burpees Over Bar

Rest 3 min. 

AMRAPx15
20 cal. Bike
5 T2B/Knee Over Hip
20 Air Squats
5 T2B/Knee Over Hip
20 Hand Release Push-Ups
5 T2B/Knee Over Hip

Donnerstag, 19.12.2024

Crossfit

Skill:
On a 10min. Clock
Handstand walk practice/Handstand Practice 

For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row

– 5 feet of handstand walking is 1 rep.

Cardio

AMRAPx32
50 Double Unders/100 Single Unders
25 Hollow Rocks
25 alt. DB-Snatches (15/22,5kg)
50 Double Unders/100 Single Unders
25 alt. Single Leg V-ups
25 DB-Push Press (15/22,5kg)
50 Double Unders/100 Single Unders
25 Toe Touches
25 alt. DB-Devil Presses (15/22,5kg)

Freitag, 20.12.2024

Crossfit

AMRAP 10:
4 squat cleans (56/84 kg)
12 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

Cardio

AMRAPx35
600m. Run/Row/Ski
60 Medball Deadlifts (6/9kg)
60 Wall Balls (6/9kg)
6 Lanes Burpee Broad Jumps 
600m. Run/Row/Ski
60 Side Plank Hip Touches
60 alt. Lunges (6/9kg)
6 Lanes Bear Crawl

Weightlifting

Skill: Clean & (Split) Jerk

Beginner: Skill Practice / Advanced: 20min for heavy C&J DOUBLE + 3x C&J SINGLE @95%

Acc.: 3x 1min Chinese Plank with Pull Over

Samstag, 21.12.2024 

Crossfit

AMRAPx30
Teams of 2
8 Jumping Lunges
6 Deadlifts (40/50kg)
4 Hang Power Cleans
2 Front Squats
-Switch Partner After a Full Round.

Cardio

AMRAPx34
40 cal. Row
30 KB-Swings (16/24kg)
30 alt. Gorilla Rows (16/24kg)
3 Wall-Walks
40 cal. Bike
30 KB-Hang Cleans (16/24kg)
30 Goblet Squats (16/24kg)
3 Burpees Over KB

Sonntag, 22.12.2024

Geschlossen