At home WOD
Test:
30 Sec. max reps Burpee Box Jump
10 Min, EMOM
– Score of Burpee Box Jump Test
(whatever your score in the 30 seconds is,
is your set goal of reps for each minute)
Running WOD
CrossFit.com 200318
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
At home WOD
6 Min AMRAP
10x Forward Lunges
10x Kossack Squat
10x Reverse Lunges
4 Min Rest
10 Min AMRAP
2x Wallclimb
4x Clapping Pushup
8x Tuck Jump
16x Burpee
Running WOD
7x 1000m
(run 10k pace! Wer 10km z.B. in 40 Min schaffen will, läuft jede Runde in 4 Min.)
200m recovery walk between sets
Box closed!
„At home“ Workout:
20/10 Interval, 4 Rounds
– Handstand Pushup
– Burpee
– Push Up
– V-Up
– Burpee
– Sit Up
– Burpee
2 Min Rest
Running Workout:
400m Warm Up
24 Min Run
Rotate: 2 Min Easy, 2 Min Medium, 2 Min Hard
400m Cool Down Jogging
Strength:
Backsquat
(Try to sligthly increase all sets from last week)
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
5 Rounds, 60/30 Sec. Interval
Buy In for every round:
30x Double Under
1.R.: 10x Hang Squat Snatch (20/15kg)
2.R.: 10x Hang Squat Snatch (30/20kg)
3.R.: 10x Hang Squat Snatch (40/25kg)
4.R.: 10x Hang Squat Snatch (50/30kg)
5.R.: 10x Hang Squat Snatch (60/35kg)
Strength:
Deadlift
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
400m Run
30x DB Overhead Lunge (22,5/15kg)
400m Run
30x alt. DB Snatch
400m Run
30x alt. DB Hang Clean&Jerk
Strength:
Strict Press
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%
WOD:
Timecap: 10 Min
9x Thruster (60/40kg)
9x Bar Muscle Up
15x Thruster (50/30kg)
15x C2B Pullup
21x Thruster (40/25kg)
21x Pullup
Beginner Class:
21 – 15 – 9
-Thruster
-Ringrow
Skill I:
Snatch Complex
Snatch – Overhead Squat – Snatch Balance – Snatch
3 Sets, EMOM
5 Sets, every 90 Sec., increase weight
6 Min to test heavy Snatch Single
Skill II:
Handstandpushup Set Up – Kipping HSPU
WOD:
21 – 15 – 9
Snatch (60/40kg)
Handstandpushup
Strength:
Benchpress
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%
WOD:
“ Strict Cindy“
20 Min AMRAP
5x Strict Pullup
10x Push Up
15x Airsquat
Strength:
Backsquat
All reps are based on 1 rep max
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
Timecap: 9 Min
30x alt. Db DB Box Step Up (22,5/15kg)
30x Wallball Decksquats
30x Db DB Deadlifts
30/25cal Row
Strength:
Deadlift
All reps are based on hypotetic 1 rep max
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
3/3 Min Interval, 3 Rounds
500/400m Row
20 Sec Rest
max reps unbroken Strict Pullup
Db. KB Frontrack Hold for remaining time