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WOD - Středa 18.7.2018

18 červenec 2018

1.Warm Up – 3 rounds not for time:
EasyRow/Bike 45 sec.
5 squats
10 walkinglunges
+
Game
2. Conditioning (BTWB):
a) 4 sets of:
3 min AMRAP
20 Cal bike
Max distance of running with slam ball @9/6kg
b) 12min E3MOM of:
Run 300m
Row 150m

WOD-Úterý 17-7-2018

17 červenec 2018

1. Warm Up: a) General WarmUp b) BarbellYoga 2. Weightlifting: a) 5min Preparation for Back squat b) Back squat; Week 12 5x3@77.5 (1RM 24-4-2018) c) Technique Thruster (5-10min) 3. Fortimeof – Reverse „Fran“: 9-15-21 PullUps 9-15-21 Thruster 40/25 4. Accessory: Stretch!!!

MMM - Pondělí 16.7.2018

16 červenec 2018

1. Warm Up:
Game
+
2 Rounds of:
20 hip work with band
10m Bearwalk
10 push ups
10 band face pull
2.Complete:
9 dual KB sumo deadlift
7 dual KB clean
5 dual KB Rack Squat
2 min rest/set
3. 2 x 10 min AMRAP (BTWB):
12 rowcal
7 hand release burpes
200m Run
7 KB swing
Rest 3:30minutesbetweenrounds - walking
4. Cool Down

Čtvrtek12-7-2018

12 červenec 2018

1. Warm Up – 3 rounds easy of:
30 Jumping Jack
20 Skips
10 PassThrought
5 InchWorms
2. Gymnastics– 25min EMOM of:
1min: Pull Up on the Rope 3-4/3-4
2min: Parallette Push Up 8-10
3min: Weighted Sit Ups 8-10
4min: Down/Up 8-10
5min: Rest
3. WOD – 3min AMRAP of(BTWB):
Rope Climb 4,5m
4. Accessory:
Banded Shoulder Internal Rotation; https://www.youtube.com/watch?v=BEl3Ps3AE5Q
CROSSFIT WOMAN
WARM UP:
Tabata
Cardio:
2x 3 AMRAP + 2 min REST
500mRow + MAX SU/DU
2x 3 AMRAP + 2 min REST
15 cal Bike + MAX Down Up
2x 3 AMRAP + 2 min REST
5x Lab + MAX Wall Ball
CORE:

WOD - Středa 11.7.2018

11 červenec 2018

1.Warm Up:
3min easy running
+
Game
2. Conditioning (BTWB):
a) Assault Bike – 3sets of:
1 min 70%
2 min 75%
3 min 80%
4 min 85%
5 min 90%
6 min 95%
3 min rest/set
b) 4 sets of:
3 min AMRAP
400/300m row/run
The end of time max Double unders
90 sec. rest

WOD-Uterý 10.7.2018

10 červenec 2018

1. Warm Up: a) General WarmUp b) BarbellYoga 2. Weightlifting: a) 5min Preparation for Back squat b) Back squat; Week11 5x5@75 (1RM 24-4-2018) c) Technique Power Snatch (10min) 3. 6min AMRAP of (BTWB): Buy in: 20 Burpees Lateral over Barbell Then, AMRAP: 3 Power Snatch, 7 K2E 4. Accessory: Stretch!!!

MMM - Pondělí 9.7.2018

09 červenec 2018

1. Warm Up:

Game
+
3 Roundsof:
15 sec. Hollow hold from pull up bar
10m duck walk
10 reps/ arm kb/db single arm press
10+10 lat. Band walk
2.Complete:
Med Ball press 5-7 reps x 4 sets
90 sec. rest/set
3. 3 x 5 min AMRAP (BTWB):
100m run
20m MedBall OH carry
7 Wall Balls
5+5 hang KB snatch
Rest 2 minutes between rounds - walking.
4. Cool Down

WOD- 7.7. 2018

07 červenec 2018

1.Warm Up Medball throw: 1x every 20 sec. (10min) 2. Strength – 6 sets of: Every 2:30: 2 strict press + 4 push press + 20 sec. overhead hold 3. 20min Emom of: 1min: 12-15 ball slam 2min: 30 sec russian ktb swing 3min: 12 squat clean with slam ball 4min: 30 sec. ktb snatch alt.

WOD - Pátek 6.7.2018

06 červenec 2018

1.Warm up – 3 rounds of:

1min AB/Row
1min Single unders
1min Hips mobility
2. Dual KB unilateral complex:
4sets/leg
Rest 30sec/leg
Rest 90sec/set
3x Split squat
3x Reverse lunge
3x Crossover reverse lunge
3x Step up
3. 20min @moderate effort:
1min AB
30m Standing sled row
30m Standingsled hinge
1min Plank
4. Cool Down

WOD - Čtvrtek 5.7.2018

05 červenec 2018

1. Warm Up – 2x Tabata:
a) Jumping Jack & Skips
1min Rest
b) PushUps & Air squats
2. Gymnastics (15-20min):
a) Handstand Hold
b) Handstand Push Up
c) Handstand Walk
3. WOD – For time of (BTWB):
21-18-15-12-9-6-3 Ring Dips/ Jumping Ring Dips
21-18-15-12-9-6-3 Jump squat over Broom
4. Accessory:
a) Banded Pull Aparts https://www.youtube.com/watch?v=q4nXf7XnKMk
b) BandedY´s https://www.youtube.com/watch?v=p9J1i8AAKgA
BASIC WEIGHTLIFTING
Week 4
CROSSFIT WOMAN
WARM UP:
Stretching
FOR QUALITY:
PullApart
BackLunges w Gum
EMOM:
Box Jump
Triceps ext. on the Box
Pistols
PushUps
CORE:

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