WODs

BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
instep stretch + rotation

b) strength
3 sets
30"on/10"off
bulgarian split squats/side
chai dips

c) conditioning
5 rounds
for time
10 hand release push ups
20 step ups
30 mountain climbers

compare to 30.12.2020

CAGES
a) warm up 10min
2 rounds
500/400m row
10 samsons stretch
10 handwalk
into
250/200m row (work pace)
10 kb deadlifts
10 russian swings
10 kb lunges

b) conditioning 20min
3 rounds
for time
800/600m row
20 swings 24/16
20 kb goblet lunges 24/16

BTC
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
2 rounds
45"on/15"off
side plank hold/side
quadrupted shoulder tabs

c) conditioning
8 rounds
for time
6 single arm db thruster
6 burpees

no equipment squats

compare to 29.12.2020

CAGES
a) warm up 10min
3 sets
45"on/15"off
bike
step ups
sumo squat stretch

b) conditioning 20min
4 rounds
for max reps
amrap 3min
20/15cal bike
10 box jumps
max ball slams
3min rest

BTC
a) movement prep
2 rounds
30"on/10"off
handwalk + push ups
hip crossover

b) strength
3 sets
30"on/10"off
seated single arm db press/side
hollow rocks

no equipment push ups

c) conditioning
amrap 15min
2-4-6-8-10 etc
single arm db hang power clean & jerk
tuck ups

no equipment burpees

compare to 28.12.2020

CAGES
a) warm up 10min
3 rounds
6 handwalks + push ups
12 alt twisted cross
6 dynamic bridge
into
2 rounds
5 behind the neck press
5 barbell elbow rotations
into
5 shoulder press
5 push press (unloaded bar)
5 push press @50%
5 push press (work load)

b) strength 15min
every 90sec x 10
2-3 push press <80%

c) midline
tabata
hollow hold
arch hold

BTC
a) movement prep
2 rounds
30"on/10"off
inverted hamstring stretch
dynamic bridge

b) strength
3 sets
30"on/10"off
single leg kb/db rom dealdilifts/side
single leg kb/db glute bridge/side

no eqiupment without kb/db

c) conditioning
amrap 15min
21 swings
15 sit ups
9 push ups

no equimpent squats

compare to 25.12.2020

CAGES
a) warm up 10min
tabata
down ups
sumo squat stretch
into
10 squats
10 narrow stance squats
10 alt reverse lunges
10 alt anchored pistol squats
10 alt pistol squats / anchored pistol squats
into
5 barbell good mornings
5 tall muscle cleans
5 hang power cleans
5 power cleans
into
work up to work load

b) conditioning 20min
Crossfit Quaterfinal
Test 2 (mod)
for time
60 sit ups
6 power cleans 60/40
60 alt pistol squats
50 sit ups
5 power cleans 60/40
50 alt pistol squats
40 sit ups
4 power cleans 60/40
40 alt pistol squats
30 sit ups
3 power cleans 60/40
30 alt pistol squats

BTC
a) movement prep
2 rounds
30"on/10"off
prisoner good mornings
samson stretch

b) strength
20 kb/db turkish get ups

no equipment TGU without a kb

c) conditioning
amrap 15min
20 kb/db high pulls
20 kb/db frontrack lunges

no equipment: 10 burpees. 20 lunges

compare to 24.12.2020

CAGES
a) warm up 10min
3 sets
30"on/10"off
single unders
alt instep stretch + rotation
handwalk + push up
into
3 rounds
10 double unders/20 single unders
5 push ups
5 db hang power cleans
5 burpees
5 db shoulder to overhead

b) conditioning 15min
Crossfit Quaterfinal
Test 1 (mod)
3 rounds
for time
10 hand release push ups
10 double db hang power cleans 22,5/15
50 double unders
1min rest
3 rounds
10 burpees
10 double db shoulder to overhead 22,5/15
50 double unders

scale kneeling push ups, single unders (x2)

BTC
a) movement prep
3 rounds
20 mountain climbers
10 sumo squat stretch
10 hip crossover

b) conditioning
amrap 9min
10 db/kb goblet squat
20 mountain climbers
10 single arm db push press

1min rest

amrap 3min
20 db/kb russian twist
10 alt single leg v-ups
10 seated tuck ups

1min rest

amrap 9min
10 db/kb goblet squats
20 mountain climbers
10 single arm db push press

no equipment squats, push ups, russian twist ohne db/kb

compare to 6.2.21

CAGES
a) warm up
amrap 6min
100m run
5 lateral squat into curtsy squat / side
5 sumo squat stretch + thoracic rotation
into
tabata
squat
bottom squat hold

b) conditioning 20min
for time
800m run
120 kb goblet squats 24/16
800m run