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Wednesday, 16.01.2019

CrossFit / CrossFit Express

Strength: Bench Press
2-2-2-2-2-2-2
(7x2)
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Conditioning: 3RFT (TC: 14')
30 Lunge Steps with Dumbbell Overhead (1-arm,
15 each arm)
15 Burpee Box Jumps

Scaled: 7/10kg - 51cm
Rx: 15/22,5kg - 51/61cm

Bootcamp

KB Swing technique

- Russian swing
- Power swing
- Double KB swing
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15' AMRAP

20 Box step ups (Adv. weighted)
15 Knie raises (TTB)
10 Jumping Squats
5 Push ups (Adv. hand release)

* Half class start with Box Jumps, half with Push ups.
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Gymnastics/W9

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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Tuesday, 15.01.2019

CrossFit / CrossFit Express


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Conditioning: 25' AMRAP
15 Box Jump Overs
12 Toes to Bar
9 Push Presses

Scaled: 51cm - knee raises AHAP - 20/35kg
Rx: 51/61cm - 35/52kg

Bootcamp

NEW Strength Cycle week 1 of 4*
3-4 rounds of 8 reps (15')

Pull-up (Banded)
Push-up (Plate)
KB/2KB Squat

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
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In teams of 2
12' EMOM

odd: 9/12 cal row (Adv. 12/15 cal)
even: max DU/SS/SU

*rotate with a partner

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Monday, 14.01.2019

CrossFit / CrossFit Express

Strength: Squat Snatch
3-3-3-3-3-3
(6x3)
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Conditioning: For Time (TC: 5')
45/60 Calorie row

Bootcamp

5 Station WOD
4 Rounds
40"/20"

1) Air squats
2) Mountain climbers
3) Shuttle run
4) Sit ups
5) Plate GTOH
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Weightlifting

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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Saturday, 12.01.2019

CrossFit / CrossFit Express

Strength: Back Rack Lunges
10-10-10-10
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Conditioning: "Grace" (TC: 6')
30 Clean and Jerk for time

Scaled: 30/43kg
Rx: 43/62kg

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Friday, 11.01.2019

CrossFit / CrossFit Express

Strength:
Strict Handstand Push Up
or
Push Up
EMOM for 12 Minutes
-----
Conditioning: Every 3' for 15'
Row 250/300m
12 Overhead Squats

Scaled: 20/35kg
Rx: 35/52kg

Bootcamp

For Time

50 Wall Ball Shots (Adv.6/9Kg)
50 Dumbbell Snatches (Adv.15/22,5 Kg) (alternating)
100 Air Squats (Adv. 50 Pistols (alternating)
50 Pull-Ups (Adv. Chest to bar pull-up)

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Thursday, 10.01.2019

CrossFit / CrossFit Express


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Conditioning: 20' AMRAP
20 Wall Balls
5 Strict Pull Ups
20 Dumbbell Snatch alt.
5 Strict Pull Ups

Scaled: 4/6kg - banded - 7/10kg
Rx: 6/9 - 15/22.5kg

Bootcamp

Power Clean Technique
then

5' EMOM
Complex
1PC - 1FS - 1HangPC - 1FS
-----
Station WOD
30" ON / 30" OFF
3 Rounds

1) 1 Push-up + 2 Shoulder taps
2) V-Ups
3) Max cal row
4) DU/Speed st.

----
Weightlifting -> check Monday's WOD

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Wednesday, 09.01.2019

CrossFit / CrossFit Express


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Conditioning: 30' EMOM
6 Lateral Burpees over the bar
3 Push Jerks from the floor AHAP
*both movements in the same minute

Bootcamp

Power Clean Technique
then

5' EMOM
Complex
1PC - 1FS - 1HangPC - 1FS
-----
Station WOD
30" ON / 30" OFF
3 Rounds

1) 1 Push-up + 2 Shoulder taps
2) V-Ups
3) Max cal row
4) DU/Speed st.
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Gymnastics

On break this week. Week 9 will start next week.

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Tuesday, 08.01.2019

CrossFit / CrossFit Express

Strength: Front Squat
1-1-1-1-1-1-1
Find a new 1RM
-----
Conditioning: 3RFT (TC: 8')
15 Calorie Row
15 Front Squats

Scaled: 20/35kg
Rx: 35/52kg

Bootcamp

Strength Cycle week 3 of 3*
4-5 rounds of 6 reps (up weight/thinner Band)

Dip (Box, adv: rings)
Pull-up (Banded, adv: strict)
Bulgarian Split Squat (adv: weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight/thinner Band)

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2x 5RFT

10 WBS
10 TTB
2x 5m Shuttle run

* 2min pause between the '5RFT'

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Monday, 07.01.2019

CrossFit / CrossFit Express

Strength
Find a 1RM Weighted Pull Up
-----
Conditioning: 15' AMRAP
30 Double Unders
10 Right Arm DB Clean and Jerks
10 Left Arm DB Clean and Jerks
*DB touches the floor eveytime

Scaled: x3 SU - 7/10kg
Rx: 15/22,5kg

Bootcamp

TEAM WOD: in teams of 3:
20' AMRAP

12 Back Squats
9 Front Squats
6 Thrusters
*bar never touches ground
15 Burpees pro team after each round
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Weightlifting

Snatch Week 2
-> focus on consistency, efficiency @ heavier weights

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Events 2019 - Anmelden und Plätze sichern

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Events 2019 - Anmelden und Plätze sichern

Liebe Members
2019 startet mit spannenden Events. Sichere deine Plätze frühzeitig.
Es guets 2019!

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Saturday, 05.01.2019

CrossFit / CrossFit Express


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Conditioning: 18' AMRAP
12 Burpees to a plate
12 Dual Dumbbell Power Cleans
12 Box Step Ups with Dumbbells

Extra
Accumulate 3 Minutes
L-sit hanging from Pull Up Bar

Scaled: 7/10kg - 51cm
Rx: 15/22,5kg - 51/61cm

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Friday, 04.01.2019

CrossFit / CrossFit Express

Strength: Power Snatch
Every :90 for 15:00
3 Power Snatches AHAP
Drop and reset between reps
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Conditioning: 7' AMRAP
3 Pull Ups
3 Power Snatches
6,6..9,9..12,12...

Scaled: banded - 20/30kg
Rx: 30/43kg

Bootcamp

1) Deadlift technique
2) Ramp up
3) Team up
4) Partner DL technique

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In teams of 2
15' AMRAP

A1: 400/500m row
A2: 70 DU
20 Partner DL (60/90Kg) (1 barbell)
A2: 400/500m row
A1: 70 DU
20 Partner DL (70/100kg)
.... continue in this manner

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January Programming

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January Programming

Dear Members,

First of all, we wish you all a HAPPY NEW YEAR GUYS! Hope you started your year in a positive way.

The theme of January’s program is based on the use of dumbbells. A few times per week you’ll be expected to use dumbbells in exercises like lunging, snatching, cleaning/jerking, push press, etc.. There is also a fair amount of barbell work in both the strength and conditioning elements of training, so that you won’t forget how to use them.

Let’s make 2019 your best year yet!

Coach Louie

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Thursday, 03.01.2019

CrossFit / CrossFit Express

Strength: Back Squat
3-3-3-3-3
(5x3)
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Conditioning: 12' AMRAP
30m Walking Lunge
30 Sit Ups

Bootcamp

Back-rack (Barbell) box step-ups

@Tempo 30X0 (fast up, slow down)
-----
3 Stations, 3 Rounds

(TC 1') 10 Empty barbell thrusters
10 Burpees over barbell
30" pause
(TC 1') 5 pull ups (Adv. Strict)
5 hand release push ups
30" pause

(TC 1') 10/15 Cal row (Adv. 15/20)
30" pause

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Saturday, 29.12.2018

CrossFit / CrossFit Express


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Conditioning: 5RFT (TC: 23')
30 Wall Balls
20 Toes to Bar
10 Deadlifts

Scaled: 3/6kg - knee raises - 52/70kg
Rx: 6/9kg - 70/102kg

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Friday, 28.12.2018

CrossFit / CrossFit Express


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Conditioning: for time (TC: 10')
30 Burpee Muscle-ups
or
30 Burpee Chest-to-bar Pull-ups
or
30 Burpee Pull-ups

Bootcamp

“JUDAH MACCABEE”

8 Rounds for Time (TC 28')

8 Hang Power Cleans
8 Front Squats
8 Push Presses
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps
8 Sit-Ups

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Thursday, 27.12.2018

CrossFit / CrossFit Express

Strength
Every Minute for 20:00
1 Split Jerk
Start light, work heavy across the 20 sets
-----
Conditioning: 3RFT (TC: 8')
15 Calorie Row
15 Thrusters

Scaled: 20/30kg
Rx: 30/43kg

Bootcamp

Deadlift

ramp up, then
5 x 3
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AMRAP 10'

2 WBS
2 Push-ups
2 V-ups
4
4
4
6
6
6
.
.

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Monday, 24.12.2018

CrossFit / CrossFit Express

12 Days of Fitness

For time, performed like the song:
1 Squat Snatch
2 Lateral Bar Burpees
3 Squat Cleans
4 Lateral Bar Burpees
5 Push Jerks
6 Lateral Bar Burpees
7 Hang Power Cleans
8 Lateral Bar Burpees
9 Deadlifts
10 Lateral Bar Burpees
11 Thrusters
12 Lateral Bar Burpees

Scaled: 20/35kg
Rx: 35/52kg

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Saturday, 22.12.2018

CrossFit / CrossFit Express

Strength: Pike Pushups
with hands on DB - feet on box
8x5 with 2sec lowering
-----
Conditioning: for time (TC: 20')
35 deficit HSPU (5/10cm)
40 dual DB box step overs
45 T2B
40 box jump overs
35 OHS

Scaled: no deficit - 7/10kg - 51cm - knee raises - 30/43kg
Rx: 15/22,5kg - 51/61cm - 43/62kg

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Friday, 21.12.2018

CrossFit / CrossFit Express

Strength: Super-Set
Alternating EMOM for 18 minutes
1: 10 Ring Rows
2: 10 Step Ups w/ Barbell in the Front Rack 24/20"
3: 10 Seated DB Strict Press
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Conditioning: for time (TC: 9')
100 Double Unders
50 KB Swings
100 Double Unders

Scaled: 200 speed steps or x3 SU - 8/12kg
Rx: 16/24kg

Bootcamp

In teams of 2 (TC 30')
I go - You go (full round)

20 Rounds (pro team)

3 Man makers
5 Pull-ups
7 HSPU

Scaled: banded pull ups, Pike push ups

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