Montag 17.8.
CROSSFIT
WARM UP
with an empty barbell from mid shin:
5 Snatch deadlifts
5 Snatch pulls
5 Muscle snatch
5 BTN Snatch Gripp Push press
5 Power Snatch
STRENGTH
A) Power Snatch
Build to today´s heavy 2 tng.
B) Back Squat
Build to today´s technical heavy 5
WORKOUT
4x4 Min ON/ 2 Min OFF
Buy in: 30/25 cal Row
AMRAP in remaining time:
8 KB Hang cleans 25
12m Bear crawl
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Dienstag 18.8.
CROSSFIT-Gymnastik
WARM UP
5 Min Row/Ski
*Mobility
STRENGTH
WORKOUT
AMRAP 20´
1-2-3-... Wall walks
12 Push ups
200m Run
ZIRKELTRAINING
1) Pull Ups/ Chin ups/ Mix ups
Build to today´s technical 30!
2) Zirkel (50:15) x4 Rounds
1. Run
2. Front Plank
3. DB Bench press
4. Side Plank R/L
5. DB Goblet squats
6. Reverse Plank
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Mittwoch 19.8.
CROSSFIT-Weightlifting
WARM UP
PLYOMETRICS
A) Banded Broad Jumps
3x6
*B) Step ups with jump (weighted)
3x 5+5
SKILLS
A) Power clean + Hang Power clean
Build to today´s heavy 1+1
5x1
E) Front Squats
3x3
(75-80% of your 1RM)
WORKOUT
AMRAP 8´
8/6 Cal Row
5 Front Squats 60/45
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Donnerstag 20.8.
CROSSFIT
WARM UP
2:00 Row
2 Rounds of:
15 Air Squats
10 Push ups
5 Cobra + Dach
5/5 Rotation
10 PVC Shoulder 9 h
STRENGTH
WORKOUT
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Freitag 21.8.
CROSSFIT
WARM UP
400m Run/500m Row
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5 Bradford press
5 Front rack elbow raises
5 Burpee Push ups
5 Roll to V-Sit
STRENGTH
A1) Hip Thrust 4x8
A2) Squat cleans 4x2
A3) kipping Pull ups 4x8
WORKOUT
For time:
12 Box jump over
15/12 cal Row
12 Power snatches
Rest 1:00
12 Box jump over
15/12 cal Row
12 Clean & Jerk
Rest 1:00
12 Box jump over
15/12 cal Row
12 Hang Power Snatch
Rest 1:00
12 Box jump over
15/12 cal Row
12 Hang Power Clean & Jerk