Lockdown Training - KW#21-17 - 4/25/2021

MetCon #1 - WOD

Warmup (10 Minuten)

3 Rounds
260m Row
13 Push Ups

Runde 1: Rocking Pushups
Runde 2: Box/Kneeling Push Ups
Runde 3: Perfect Push Ups


Part A (25 Minuten)

Every 1:30 - alternierend - 9 Sets pro Übung

  1. 5 Weighted Pullups
  2. 5 Bench Press

4 Sätze hocharbeiten, 5 Sätz Arbeit

Part  B (35 Minuten)

For Time:
10-20-30-40-50
Cal Row
15-15-15-15-15
Burpee Box Jump Overs 24"/20"

Goals
M: Goal: 15; Cap: 20
W: Goal 17; Cap 22

Accessory (10 Minuten)

2-4 Rounds
10-15 Lateral Raises
15-20 Biceps Curls
15-20 Triceps Extensions

Power #1 - WOD

Warmup (15 Minuten)

1:00 Easy Bike
10 Kettlebell Swings 
10 Kettlebell Goblet Squats
5+5 One Arm Kettlebell Push Press (pro Arm)

1:00 Moderate Bike
10 Kettlebell Tater
5+5 One Arm Kettlebell Shoulder Press
 

1:00 Moderate+ Bike
8+8 Kettlebell Juggle Clean + Press

 

Part A (20 Minuten)

Every 1:15 - 15 Sets
4 Touch and Go Power Cleans
4 Push Jerk

Set 1-5: Hocharbeiten auf 1 Heavy Set for the Day
Set 6-15: Back off Sets @ 75-85%
 

Part B (20 Minuten)

EMOM16 - alternierend - 8 Sätze pro Übung
1. 4 Deadlifts (Dead Stop)
2. 8 strict Handstand Pushups

3 Sätze Warmup, 5 Sätze Arbeit

Option für sHSPU: Piked Pushups, L Seated Z Press
 

Accessory 1 (20 Minuten)

5 Rounds – Flow 
20 (10+10) Front Foot elevated Split Squats
15 Push Ups
10 Ring Rows (Feet elevated)
Rest 1:30

MetCon #2 - WOD

Warmup (10 Minuten)

3 Sets:
5 Behind the Neck Press 
5 Tempo Overhead Squats (32X0)

3 Sets:
3 Snatch Grip Push Press
3 Snatch Balance

Aufrechter Oberkörper, gestreckte Arme und aktive Schultern
32X0 = 3 Counts runter, 2 Counts halten, Xplosiv hoch, 0 Counts Pause oben

Part A (25 Minuten)

EMOM20
1 Hang Power Snatch
1 Hang Squat Snatch



Maximal 8 Sets Warmup

Part  B (20 Minuten)

In 15min:
Work up to a heavy Single Front Squat

 

MetCon (20 Minuten)

CrossFit Games Open 15.5
For Time:
27-21-15-9
Calorie Row
Thrusters 42.5kg/30kg


Goal: <10:00
Cap: 15:00

Power #2 - WOD

Warmup (10 Minuten)

Runde 1:
1:00 Echo Bike
16 Lunges
8 Burpees
 

Runde 2:
1:00 Echo Bike
20 Air Squats
10 Push Ups

Runde 3:
1:00 Echo Bike
20 Kettlebell Swings
10 Goblet Squats
 

Part A (30 Minuten)

Every 1:30 - Alternierend - 8 Sets pro Übung

  1. 8 Back Squats
  2. 8 Push Press

Max 5 Aufwärmsätze
Langhanteln für Push Presses lassen sich auch vom Boden aufheben

 

Part B (20 Minuten)
5 Rounds - for Quality
8 (weighted) Dips
12 Dumbbell Row
16 alternating  Single Leg V-Ups
 

Accessory 1 (10 Minuten)

2-3 Rounds
10-12 Ring Face Pulls
12-15 Crush Grip Dumbbell Bench Press