WODs

BTC
a) movement prep
3 rounds
40"on/10"off
mountain climbers
samson stretch
handwalk

b) conditioning
for time
50 mountain climbers
50 single arm db/kb devils press
50 mountain climbers
50 single arm db push press
50 mountain climbers
50 db/kb overhead lunges
50 mountain climbers

no equipment burpees, 30 push ups, lunges

compare to 13.2.21

CAGES
a) warm up 10min
8min easy bike
E2MOM
6 down ups
6 alt. box step-ups

b) conditioning 25min
for time
50/35cal bike
100 double db burpee box step ups
50/35cal bike

BTC
a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge

WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank

no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos

b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders

no equipment down ups, jumping jacks

compare to 7.2.21

CAGES
a) warm up 10min
400m run
into
2 rounds
10 prisoner good mornings
10 alt instep stretch + rotation
5 handwalk + push ups
into
5 barbell good morings
5 push ups
5 deadlifts (unloaded bar)
5 deadlifts @50%
3 deadlifts @70%
3 deadlifts @work load

b) conditioning min
emom 21min
1. 3 deadlifts <80%
2. 12 goblet squats 24/16
3. 9-12 push ups

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