16. Dezember 2017
Warm Up: 5 min Row/AB medium intensity Then, 20 Split jerk drill https://youtu.be/HQQUEIr5m7A Then, OH warm up 20/15kg 10 Strict press, 10 BTN Strict press 10 Push press, 10 BTN Push press 10 Push jerk 10 Split jerk Strength / Skill work: Split Jerk 1. Find your daily 1RM 2. Drop down to 90% and do 3 more sets of singles Workout: CrossFit Open Workout 15.3 Amrap 14 minutes: 7 RMU Scale = 7 Ring row + Ring dip / Ring push 50 WB, 9/6kg, 10/9ft 100 DUS Scale = 100 Single Unders Accessory: Shoulder...
15. Dezember 2017
Warm Up: 2 rounds: 15m Forward Lunges 15m Backward lunges 30 Single unders Strength / Skill work: 16 min EMOM: Min 1: 20 sec Top of the pull up hold Min 2: 20 sec Bottom of the ring dip hold Min 3: 30 sec Top of the ring row hold Min 4: 20-30 sec Wall facing HS hold Workout: “Stevie” For time: 31 KB swings, 32/24kg 31 WB, 9/6kg, 10/9ft 31 OHS, 45/30kg 31 Burpees 31 Lunges 31 Push jerks, 45/30kg 31 Knees to elbows 31 BJ, 24/20in 31 Hang cleans, 45/30kg 31 Sit ups 31 DUs 31 DL, 80/60kg For...
14. Dezember 2017
Warm Up: Alternate every 3 reps: 27 Squats 27 Push ups Strength / Skill work Thruster (from rack) 1. Find your daily 1RM 2. Drop down to 80-90% and do 5 more sets of singles Workout: 4 rounds, 1 min on - 1 min off: Max cal Row Max Push ups Max TTB Scale = Sit ups *Score is the highest and lowest score together. Accessory: Bodybuilding focus 3x 8-12 Skullcrusher 3x 12-15 Barbell Bicep curls
13. Dezember 2017
Warm Up: OHS warm up 20/15kg 10 OHS, slow down, fast up 10 OHS, 3 sec pause in the bottom 10 OHS, one and a halves Then, Snatch warm up from hang, 30/25kg 2x3 Snatch pulls 2x3 Muscle snatch 2x3 Power snatch 2x3 Snatch Strength / Skill work: Hang Power Snatch + Hang Snatch* 1. Find your daily max in the complex 2. Drop down to 70% and do 10 more reps but pause 3 seconds in the receiving position of the hang power snatch and 3 seconds in the bottom of the snatch. *Scale: Daily 2RM hang power...
12. Dezember 2017
Warm Up 3 rounds, no rest: 15 Hollow rocks Roll into 15 Arch rocks Strength / Skill work: Gymnastic Skill Development: TTB 1. 10 Slow Jefferson curls with KB 2. 3x5-10 Compression pikes https://youtu.be/Jv9CRMeuqxs 3. 3x10 Kipping swings 4. 3x10 Kipping swings to L-sit 5. 3x6-10 Alternating swings to L-Sit - Straight leg kipping TTB 6. 3x10 Straight leg kipping TTB Gymnastic Conditioning (optional depending on how much time is spent for the Skill Development): 7 min AMRAP: 12 Straight leg...
11. Dezember 2017
Warm Up: 3 rounds of: 15m Forward bear crawl 15m Backward bear crawl 15m Forward lunges 15m Backward lunges 10 Banded good mornings Strength / Skill work: Sumo Deadlift 1. Find your daily 3RM 2. Drop down to 80% and do 5 more sets of 3 Workout: 10 min EMOM: 6-10 Pull ups 10 Burpees 5 min Rest 10 min EMOM: 30 Double Unders 10-15 Air squats Accessory: Unilateral focus 3 rounds of: 10 Cossack squats 10 Backward lunges 10 Box step ups
10. Dezember 2017
Warm Up: 1000m Row Then, 2 min each side Ankle mobility with KB Then, with 20/15kg, 2x10 BS, slow down, fast up 2x10 BS, 3 sec pause in the bottom pos. 2x10 BS, one and a halves Strength / Skill work: Back Squat 1. Find your daily 3RM 2. Drop down to 90% and do 3 more sets of doubles Workout: 20 min AMRAP: 15/12 cal Row 12 C2B Pull ups Scale= Jumping C2B pull ups 12 Pistols Scale = 24 Air squats 12 HSPU Scale = Push ups 12 Box jumps, 20/24in 6 BMU Scale = Jumping BMU Accessory: Grip strength...
09. Dezember 2017
Warm Up: FS warm up 20/15kg 10 FS, slow down, fast up 10 FS, 3 sec pause in the bottom 10 FS, one and a halves Then, Clean warm up from hang, 30/25kg 2x3 Clean pulls 2x3 Muscle cleans 2x3 Power cleans 2x3 Cleans Strength / Skill work: Hang Clean 1. Find your daily 2RM (only drop the bar after the 2nd rep) 2. Drop down to 60% and do 30 hang cleans for time. Every time you drop the bar perform 5 bar facing burpees. Workout: 21-15-9 Box jumps overs, 24/20in Pull ups Scale = Ring rows Time cap = 5...
08. Dezember 2017
Warm Up: 50 Alternating single leg skips Then, with 20/15kg 10 FS 10 Strict press 10 BS 10 Push press 10 Thruster Then, with 30/25kg 5 Clean pulls 5 Muscle clean 5 Power clean 5 Hang clean Then, 5 Snatch pulls 5 Muscle snatch 5 Power snatch 5 Hang snatch Workout: In teams of 2 - split as you like A) 50 WB, 9/6kg, 10/9ft 25 FS, 50/35kg 50 WB, 9/6kg, 10/9ft 25 BS, 50/35kg 50 WB, 9/6kg, 10/9ft 25 Thruster, 50/35kg Then: B) 50 KB swings, 32/24kg 25 Power snatch, 50/35kg 50 KB swings, 32/24kg 25...
07. Dezember 2017
Warm Up: 3 rounds of: 10x Roll from hollow into arch hold 3 Active shoulder opener, 10 sec hold at the top 10 sec Close grip hang Strength / Skill work Skill Development Handstand hold https://www.boxrox.com/getting-comfortable-upside-down/ 3 rounds of: 1. 1x Wrist flow https://youtu.be/bisnUOmWj0s 2. 20 sec Top of the push up hold 3. Crow pose for as long as possible Then practise 5 minutes: 1. Wall facing HSH plus pelvic tilts to experience balancing (see article) Then 5 minutes to play with:...

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