Training Weeks C3

Regular / Intermediate

Skill:

3 Runden (Walking Pace)

  • 8 Rope Pull-Ups
  • 10pro DB Row
  • 10 Supine Barbell Row
  • 10 Front Squats (Warmup für Lift) 

Lift:

Front Squat

  • 10 Min to work to Heavy 5 Rep or 5RM 

WOD:

For Time (TC = 10 Min.)

  • 50-40-30-20-10 Double Unders
  • 10-8-6-4-2  Hang Snatch

 

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat ,Overhead Squat

WOD:

For Time (Cap = 12 Min.)

  • 100-80-60-40-20 Single Unders
  • 25-20-15-10-5 OHS / FR

 

 

 

 

Archiv

Training Weeks C3

Regular / Intermediate / Foundation

Dear Members,

please be mindful of your Training volume for this week. We do not want you to get hurt and since Hero WODS are typically pretty intense, we advise against participating in this workout if you have done more than 3 sessions this week and / or if you were in yesterday!

Only a smart athlete is a healthy athlete!

 

 

WOD:

"Arnie" - For Time

  • 21 Turkish Getups - Left Arm 
  • 50 Kettlebell Swings 
  • 21 Overhead Squats - Right Arm 
  • 50 Kettlebell Swings
  • 21 Overhead Squats - Left Arm
  • 50 Kettlebell Swings
  • 21 Turkish Getups - Right Arm
  • 50 Kettlebell Swings

 

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

3 Rounds (Walking Pace)

  • Strict / Kipping Handstand Push-Ups
  • 10 Barbell Roll-Outs
  • je 30 Sek. Side Plank R/L

Lift:

Deadlift

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 2 x 1 @ 90-103% (If you feel good - Go big!) 

WOD:

Opt. 1:

"Diane"

21 - 15 - 9 Reps for Time

  • Deadlifts
  • Handstand Push-Ups

Opt. 2:

"Team-Diane"

21 - 15 - 9 Reps for Time

  • Partner Deadlifts
  • Alternating Handstand Push-Ups / Push-Ups

 

 

Foundation

Bodyweight Movements Block II:

  • Lunges, Box Jumps, Wall Balls

WOD:

AMRAP 10 Min:

  • 20 Front Rack Lunges
  • 15 Wall Balls
  • 10 Ringrows

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Lift:

6 Sets of 

  • 3 Cleans
  • 10 V-Ups

WOD:

EMOM x15

  • 15 / 12 Cal Row
  • 15 Wall Ball
  • 15 Kettlebell Swings

 

Foundation

Teamup Thursday!

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

3 Runden (Walking Pace)

  • 1 Legless Rope Climb + 1 Rope Climb

Lift:

EMOM x8

  • 3 Snatches ("Heavy Triple")

WOD:

3 Rounds for Time

  • 50 - 40 - 30 Double Unders
  • 20 - 20 - 20 Power Snatches (35 / 25)
  • 20 - 20 - 20 Pull-Ups 

Foundation

Bodyweight Movements Block I:

  • Push-Ups, Sit-Ups, Air Squats, Burpees

WOD:

3 Rounds for Time

  • 500m Row
  • 25 Burpees over the Rower

 

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

3 Runden (Walking Pace)

  • 6 Rope Pull-Ups
  • 6pro DB Bulgarian Split Squats
  • 20 Glute Bridges

WOD:

5 Rounds for Time

  • 500 m Row
  • 20 Hand Release Push-Ups
  • 30 Russian Twists

 

Foundation

Olympic Weightlifting Block II:

  • Snatch

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Lift:

Push Press

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 2 x 1 @ 90-103 % (If you feel good --> Go big!)

WOD:

AMRAP 12 Min.

  • 75 Over the Bar Burpees
  • 75 Thruster (20 / 15)

Performance = AMRAP Muscle Ups after 75-75

 

Foundation

Gymnastic Movements Block II:

  • Ring-Rows, Ring Push-Ups, Dips

WOD:

Tabata (20 Sek. on / 10 Sek. off)

  • Ringrows
  • Hollow Rocks
  • Push-Ups
  • Arch Rocks

Post-WOD:

For Time

  • 500 m Run 
  • 500 m Row

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

EMOM x8

  • 30 Sek. L-Sit / L-Hang
  • 30 Sek. Sek Front Plank

Lift:

Back Squat

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 93%
  • 1 @ 96%

WOD:

4 RFT ( RX'd mit Weste)

  • 20 - 16 - 12 - 8 Box Stepovers
  • 20 - 16 - 12 - 8 Hand Release Push-Ups / Ring Push-Ups
  • 20 - 16 - 12 - 8 DB Power Cleans  

 

Foundation

Gymnastic Movements Block I:

  • Pull-Ups, T2B, Knees-to-Elbows, Hang

WOD:

Buy-In:

  • 8 Wall Walks

Dann - 8 Min. AMRAP:

  • 8 Knees-to-Elbows / Knee Raises
  • 8 Medball Cleans

Buy-Out:

  • 8 Wall Walks

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Lift:

Snatch (Squat or Power)

  • 5-7 x 1 Rep up to 70 - 80 %
  • Easy Weight - Technique Work only

WOD:

Opt I - For Time

  • 3 Squat Snatches (A)
  • 250 m Row / 75 Double Unders
  • 6 Squat Snatches (A - 10%)
  • 500 m Row / 100 Double Unders
  • 9 Squat Snatches (A - 20%)
  • 750 m Row / 125 Double Unders
  • 12 Squat Snatches (A - 30%)
  • 1000 m Row / 150 Double Unders

 

Opt II - For Time

  • 25 Plate G20
  • 125 Single Unders / 50 Double Unders
  • 20 Plate G2O
  • 100 Single Unders / 40 Double Unders
  • 15 Plate G2O
  • 75 Single Unders / 30 Double Unders
  • 10 Plate G2O
  • 50 Single Unders / 20 Double Unders
  • 5 Plate G2O
  • 25 Single Unders / 10 Double Unders

 

Foundation

Teamup Thursday!

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

Shoulder To Overhead

Lift:

  • 7 Strict Press @ 65%
  • 5 Push Press @ 75%
  • 3 Push Jerk @ 80%
  • 2 Runden - falls möglich Gewicht steigern

Dann:

  • 20 Reps S2O - UNBROKEN!

WOD:

EMOM for as long as possible (Max = 21 Min.)

  • 2 C2B
  • 2 S2O
  • 2 Bar Facing Burpees

+2 Reps pro Runde

 

 

Foundation

Foundational Movements Block III:

  • Deadlift, Sumo Deadlift (+ High Pull), KB-Swings

WOD:

EMOM x12

  • 30 Sek AMRAP KB-Swings
  • 30 Sek AMRAP Boxjumps 

 

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Conditioning:

  • My dear Cherry-Pickers, this is what all of you need most!
  • DO NOT SKIP!

 

 

Foundation

Olympic Weightlifting Block I:

  • Clean

 

 

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

EMOM x8

  • 4-8 C2B Pull-Ups

Lift:

Front Squat - EMOM x12

  • 0-4 Min. = 3 Reps
  • 5-8 Min. = 2 Reps
  • 9-12 Min. = 1 Rep 

Work to a heavy Single!

WOD:

"Kinda 15.1"

AMRAP 8

  • 5 Deadlifts
  • 10 Cleans
  • 15 T2B

 

Foundation

Foundational Movements Block II:

  • Shoulder Press, Push Press, Push Jerk

WOD:

EMOM x12

  • 10 Push Press
  • 100 m Run oder 40 Sek. Single Unders

 

 

 

Training Weeks C3

Regular / Intermediate

Accessory:

EMOM x8

  • Plank Complex (30 Sek. Front Plank + 30 Sek. Alt. Leg Raises)
  • 30 Sek. Slow OHS with Barbell

Lift:

Strict Press

  • 7 @ 63%
  • 5 @ 68%
  • 3 @ 73%
  • 7 @ 65%
  • 5 @ 70%
  • 3 @ 75%

WOD:

For Time

  • 10-9-8-7-6-5-4-3-2-1 Deadlifts
  • 1-2-3-4-5-6-7-8-9-10 Box Jumps (high!)

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat, Overhead Squat

WOD:

Tabata (8x 20 Sek. on, 10 Sek. off)

  • Air Squat
  • Line Sprints
  • KB Front Rack Hold

Post-WOD:

3 Runden a 1 Minute

  • Front Plank
  • Side Plank L
  • Back Plank
  • Side Plank R

 

 

 

 

 

Programming von Anfang Februar bis Ende März 2017

Im Zeitraum von der offiziellen Eröffnung bis unmittelbar nach den CrossFit Open werden wir ein Programming verfolgen, das in erster Linie unter den Oberbegriffen „Assessment & Fun“ abgespeichert werden kann. 

Hauptziele sind dabei eine Bestandsaufnahme deiner Fitness sowie das Vermitteln des künftigen Trainingsablaufes. Nicht zu kurz kommen darf dabei der Spaß. Wir werden dir insbesondere in diesen zehn Wochen die Möglichkeit bieten, Benchmark Workouts zu testen, die es selten in den normalen Kursbetrieb schaffen. Die Auswahl dieser WOD’s werden wir gelegentlich auch interaktiv gestalten, halte dazu also die Augen offen!

Programming ab Ende März 2017 

Unmittelbar nach den Open 2017 werden wir mit dem „Open-Prep 2018“ Programm beginnen. Das selbst entwickelte und messbare Programm basiert schematisch auf dem Programm von Mike Tromello (Precision CrossFit/Kalifornien), einem guten Freund von Coach B. Mike ist langjähriger Coach und seit 2012 erfolgreicher Boxowner, der bereits mehrfach sowohl Teams als auch Individual-Athleten zu den Regionals und den CrossFit Games begleitet hat.

Als prominentestes Beispiel gilt Bill Grundler, der durch Mikes Training 2015 in der Altersgruppe 40+ sogar die CrossFit Games gewinnen konnte. 

Dieses Programm wird dich ab März 2017 bis zu den Open 2018 begleiten und dich dabei perfekt auf die Ansprüche dieses Wettbewerbs vorbereiten. Doch keine Sorge, falls die Open nicht dein erklärtes Ziel sind. Das Programm arbeitet mit Testzyklen, in welchen wir deinen Fortschritt und deine Verbesserung sicht- und messbar machen können.