Montag 5.10. (Jaro)
CROSSFIT
WARM UP
2 Round of:
5+5 Bottom squat rotations
10 Plate GTOH
5+5 Cossack squats
10 Rocking push ups
with an empty barbell:
5 Shoulder opener
5 Front rack elbow raises
10 Bradford press
10 Strict press
10 Back Squats
STRENGTH
Back squats
4x3 @85-90%
3x4 @85%
2x5 @80%
WORKOUT
Every 90 sec x8
A)
10/7 Cal Echo bike//15/10 Cal Row, Ski
Max reps Hang power clean
B)
10/7 Cal Echo bike//15/10 Cal Row, Ski
Max reps STOH
*A-B-A-B-A-B-A-B
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Dienstag 6.10. (Jaro)
CROSSFIT-Gymnastik
WARM UP
2 Rounds
6x12m Shuttle runs
6 Cobra + Dach
6 Air squats
6 Hollow rocks
*Mobility
SKILLS
Level 1: "Own the Wall"
hollow body → pike shoulder taps → wall walk → chest-to-wall HS → weight shifts → shoulder taps.
Level 2 – "Find Your Balance"
Wall line drills → kick-up technique → heel pulls / toe pulls → partner handstand → freestanding attempts
WORKOUT
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ZIRKELTRAINING
1) STRENGTH (1x :60s/:20s)
2) ZIRKEL (4X :40s/ :10s)
1) Lateral Box step over Box
2) Ring Rows
3) Curtsy Squats
4) Glute Bridge on Box/Bench
5) Pike Push ups
6) Hollow hold
7) Plate Russian Twists
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Mittwoch 7.10. (Jaro)
CROSSFIT-Weightlifting
WARM UP
STRENGTH/SKILLS
Squat Clean + Split Jerk
1. Build to today´s heavy 2+1
*STRENGTH*
Front squat
WORKOUT
For time
20 Clean & Jerk 60/45
15 Front Squats 60/45
15 STOH 60/45
10 Clean & Jerk 60/45
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Donnerstag 8.10. (Jaro, Pia)
CROSSFIT
WARM UP
1 Rounds of:
20 Front rack elbow raises
10 alt. Back rack lunges
10 Jumping lunges (bodyweight)
1 Round with an empty barbell:
5 Clean pulls
5 Muscle cleans
5 Hang power clean
5 Tall Power clean
5 Power clean
STRENGTH
WORKOUT
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Freitag 9.10. (Jaro)
CROSSFIT
WARM UP
2 Rounds
10 Scapula pull-ups
10 Box step ups
14 Kip swings
14 Wall squats
STRENGTH/SKILLS
EMOM 16´ (4 Rounds) (:30-45s ON/ Rest OFF)
1.Min: Crossover SU/ Double unders Cross over/ Double unders
2.Min: HS hold/ Freestanding hold
3. Min: Pullover (wer will)/Scale: on the ring
4. Pistol Squats
WORKOUT
4 Rounds for time
30/24 cal Row
20 V-Ups
5 Wall walks
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