WODs

a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
calf stretch

b) warm up 5min
on every 2:30 x 2rounds
10 air squats
10 box step ups
10 push press
*remaining time bike/ski

c) back squats 15min
5 sets
1 back squat
(build in weight)

d) conditioning 14min
amrap 14min
4 thrusters 40/30kg
8 high box jumps 75/60cm
10/8cal bike/ski

Skill Class 18:00
thruster

a) mobility 3min
1:00 each
hand walk
instep rotations
lat stretch

b) warm up 4min
amrap 4min
10 scap. pull ups
10 ring rows
10/8cal row

c) pull up 15min
5 sets
1 strict weighted pull-up
- rest 20 sec. -
3 kneeling medball slams
(build in weight)

d) conditioning 15min
for time
60/48-40/32-20/16cal row
30-20-10 pull ups

CROSSFIT OPEN WORKOUT 25.1

a) mobility 3min
1:00 each
instep rotations
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 step back lunges
10 scap. push ups
*remaining time plank hold

c) conditioning 15min
open workout 25.1
amrap 15min
3 lateral burpees over the dumbbell
3 db hang clean to overhead 22,5/15kg
9m walking lunges

*after completing each round, add 3 reps to the burpees and hang clean-to-overheads.

d) static holds 15min
accumulate
4min ring dip support hold
4min hollow hold
4min lunge hold (2min/leg)

* partition however you'd like

Skill Class 18:00
db hang clean and jerk

a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1.box step ups
2. scap. push ups
3. ring rows
4. bike/ski

c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 weighted box step ups
2. 8-16 deficite push ups
3. 8-16 gorilla rows
4. 8-16cal bike/ski
5. rest

Sunday Endurance for Open Gym
1-2-3-4-5-4-3-2-1min bike [rpe 5-6]
rest 30sec. after each set

Kurse im Loft

a) mobility 3min
1:00 each
hand walk
scorpions
seated pike stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. scap. push ups
3. straight leg sit ups
4. prone snow angels

c) conditioning 29min
teams of 2
amrap 2min x 5 rounds
20 kb swings 24/16kg
16 bench dips
max. toes to bar

1min rest between rounds

into

amrap 2min x 5 rounds
20 kb high pulls 24/16kg
16 burpees over bench
max. toes to bar

1min rest between rounds

a) mobility 3min
1:00 each
instep rotations
samson stretch
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 push press
10 ring rows
*remaining time row

c) conditioning 22min
for time
100/80cal row
50 thrusters 20/15 kg
50 pull ups
50 thrusters 20/15 kg
100/80cal row

d) core and arms 8min
30sec. on / 30sec. off x 8 sets
1. rower pike ups
2. barbell curls