CrossFit Werk Berlin » Blog » 2019 » Oktober

Open Cycle Week 4 (Prep, Gymnastics, Oly, Mobility)

Monday Day 1

Mobility

Back Squat
Upper leg
Hip
Lower back
Back rack position

Prep

Burgener Warmup
Overhead Squat
Floor Press
American KB Swing

Wallball Shots

Tuesday Day 2

Gymnastics

Bar Muscle Up
Ihr könnt bereits Chest to Bar, mindestens flüssige Kipping Pull ups für diesen Kurs.
You can already do Chest to Bar, at least decent Kipping Pull ups for this class.

Oly Advanced

Snatch

Wednesday Day 3

Prep

Floor Press
American KB Swing
Power Clean

Kettlebell Swing, RUS

Oly (T)

Split Jerk

Gym

Handstand Basics
Für Anfänger! Hier geht es um den Aufschwung an die Wand, das erste Mal frei Aufschwingen und versuchen frei zu stehen.
This class is for beginners! First time handstand against the wall, first tries at a freestanding handstand.

Thursday Day 4

Oly

Clean

Friday Day 5

Prep

Power Clean
Bear Complex

Saturday Day 6

No special classes today

Sunday Day 7

No special classes today

WOD

Monday 28th of Oct

E90s x 3 rounds
1) 8 deficit pike hspu
2) 10 push-ups + 30s plank
3) 1 min OH hold 20/15kg

5 rounds for time
400m run
7 Ring Muscle Ups

Tuesday 29th of Oct

E90sx4
5 Deadlift @40%/50%/60%/65%

AMRAP14
15 Abmat situps
12 DB Deadlift 22.5s/15s
9 Devil Press

Wednesday 30th of Oct

For time IGOYGO
120 Goblet Squat (24/16)
every break 5 synchro burpees

then
120 Pull ups
every time you switch 5 synchro burpees

then
120 Goblet Squat
every break 5 synchro burpees

Thursday 31st of Oct

30s on / 30s off x 10
max. DU

warm up calves properly

On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Friday 1st of Nov

Open Workout 20.4

 

Saturday 2nd of Nov

EMOM20
1) 10 Wall ball shots 9/6
2) 15/12 Row, cal
3) 10 Med ball situps
4) 10 DB Snatch 22,5/15

4 rounds
:20 L-sit / Hollow body hold
5 Inchworm
1 minute rest

Sunday 3rd of Nov

Open Workout 20.4

 

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WOD