„There are many ways of going forward, but only one way of standing still.“ – Franklin D. Roosevelt

 

Montag

04/03/2019

wod
skillwork
squat snatch

metcon
for reps:
3′ amrap
-100 double unders
rest of time – max reps alt. db snatches
2′ rest
then
3′ amrap
-100 double unders
rest of time – max reps db hang clean & jerks
2′ rest
then
3′ amrap
-100 double unders
rest of time – max reps db overhead lunges


basic strength & technique
modul V – kettlebells

endurance
4 rounds of 45“ on/ 15“ off:
 -kb one arm swings left 
-kb one arm swings right 
-front rack lunges left 
-front rack lunges right 
-kb push press left 
-kb push press right 
-side plank left 
-side plank right 
2′ rest

Dienstag

05/03/2019

wod
strength
4×10 strict presses
90“ rest

metcon
fight gone bad style
5 rounds of 5′ work/ 1′ rest:
1st – wallball shots
2nd – kb sumo deadlift high pulls
3rd – box steps
4th – double kb push press
5th – high knees

assistance
3×10
-YWT

basic strength & technique
modul I – squats

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Mittwoch

06/03/2019

wod
strength
5×5 eccentric pull ups

metcon
5 rounds for time:
-5 strict pull ups
-30 kb swings
-15 burpees

finisher
-accumulate 3′ hollow hold
everytime you rest – 10 push ups

endurance
4 rounds of 45“ on/ 15“ off:
 -kb one arm swings left 
-kb one arm swings right 
-front rack lunges left 
-front rack lunges right 
-kb push press left 
-kb push press right 
-side plank left 
-side plank right 
2′ rest

Donnerstag

07/03/2019

wod
strength
4×10 back squats
90“ rest

metcon
14′ amrap:
-14 kb front rack lunges
-14 goblet squats
-14 kb snatches

assistance
3×10/10
-bulgarian split squats

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Freitag

08/03/2019
wod
metcon
in teams of 2 – 25′ amrap:
12 rounds of
-10 box steps
-20 kb russian swings
-10 burpees
rest of time – max reps wall walks
one has to finish a whole round before the other starts working

Samstag

09/03/2019

wod
skillwork
handstand walk

metcon
20′ emom:
1st – 30“ ring support hold
2nd – 3 skin the cat
3rd – 1 length handstand walk / 30“ handstand shoulder taps
4th – 30“ l-hang
5th – rest


CrossFit Open 2019
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Sonntag

10/03/2019

wod
strength
4×10 deadlifts
90“ rest

metcon
for time:
3-6-9-12-15-18-21
-kb thrusters
between the rounds
-20 sit ups
-10 toes to bar

assistance
3×10
-heavy box step ups

basic strength & technique
modul III – basic lifts

endurance
4 rounds of 45“ on/ 15“ off:
 -kb one arm swings left 
-kb one arm swings right 
-front rack lunges left 
-front rack lunges right 
-kb push press left 
-kb push press right 
-side plank left 
-side plank right 
2′ rest