Warm-up
3x
200m run
10 hollow rocks
10 swings
2x
5 squat jumps
5 push ups

Gymnastics
Metcon (No Measure)
3x
2:30min work on kip for hspu or hspu strength
2:30min run

Metcon (Time)
for time
2k run
then 7x
14 squats
14 push ups
(30min timecap)
RX 13:41

Wednesday 15/7/15 Fun week

Today it was the last working day before my 6 week holiday break, sooooo nice!!!! I did some weightlifting before the regular class, using the competiton program from CrossFit Rhein am Neckar. Afterwards I did the regular wod, it is transition week, fun week as they call it it…
Well well well, it actually was not that much fun, instead a lot of endurance and cardio work… Much running, which is kinda good because my running skills suck…. 🙂

CrossFit Class
Warm-up
2x
20 jumping jacks
10 squats
10 jumping lunges
2x
7 swings
7 burpees

Gymnastics
3x
3min work on gymnastic kip for t2b or pull up
(I did some muscle up skill work, handstand work)
2min run

Metcon (Time)
e8mom 40
800m run
21 kb swings
12 pull ups
I did 6 strict pull ups instead because of my hand…, still Cindy
Was exhausitng…. but good wod to work on my running weaknesses…

Tuesday 14/7/15

Fron Squat & Thruster (Rhein Nackar Comp)

8 57.5
2×6 63
2×6 67
1×6 72kg

10 35
2×10 38
2×8 40
1×8 43.5kg

Warm-up
2x
3min row
3min run

3x
15m wheel barrow
10 reach through
5 ring rows

Gymnastics
3x
2:30min work on gymnastic kip for t2b or pull up
2:30min run/row

Metcon (Time)
3x
45sec hollow hold
45sec sit ups
45sec rest

3x
45sec superman
45sec medball bridges
45sec rest

3rft
12 jumping lunges
12 wall balls – I used 20lbs
24 t2b I did GHD Sit Ups because of my “Cindy Hand”
6:33 min

Monday 13/7/15

Warm-up
1x 300m run
3x 5 burpees
5 ring rows
5 squats
1x 15m bear crawl
15m crab walk

Metcon (No Measure)
emom 8
I. 12 wall balls
II. 100m medball run

– 5min rest –
Metcon (No Measure)
emom 8
I. 15/12 cal row
II. 10 bench press 60/40
– 5min rest –

Metcon (No Measure)
e2mom 8
10 c2b pull ups I did 2 strict muscle ups instead because of my left hand
10 jumping lunges
30 jumping jacks
– 5min rest –

Metcon (AMRAP – Rounds and Reps)
amrap 8
21 sit ups
12 burpees
9 hspu

Saturday @ Icke WOD and Image Film

I went to my early morning training which killed my left hand because I killed Cindy… 😉 We did Cindy the benchmark WOD:

20 min amrap
5 Pull Ups
10 Push Ups
15 Squats

I improved my rounds, finished up with 21 rounds and 6 reps… YEAH!!!!!! 🙂 But during the last pull ups I felt a little pain on my left hand and it ripped off. Damn it!

Warm-up
1x 600m run
3x
30 single under
4 push ups
5 ring rows
6 scapula push ups
7 squats

Basic Strength
Shoulder Press
do 5-4-3-2-1-1-2-3-4-5 reps
*start @75-80%, increase the weights as need as you climb up the ladder and try to climb down in the same steps as you climbed up 37/37/38/39/40/42/40/38/27/35 or so…

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
21 rds+6 RX

In the afternoon I came back. There was a BBQ because Icke made its Image film. I did my back squat set, ate sth, did some video shots and finished up with a 15min amrap: 10 strict HSPU & 20 OHS (30kg). My body was already very tired from Cindy and the HSPU were not easy…

I took Sunday off 🙂 I was sore and still am a little in my arms…

Friday 9/7/15

Warm-up
3min run
3min row
squat routine

3x
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Deadlift (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
120kg 🙂

Back Squat (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
Metcon
emom
I. 2 back squats 60/40
II. 2 hspu
III. 4 back squats 60/40
IV. 4 hspu

until you cannot complete back squats or hspu within the minute
RX 17+9 HSPU

Cool-down
5min row or
5min run or 5min sled pull
choose one, work at easy pace

Warm-up
1x 600m run
1x du ladder
3x
7 scapula pull ups
5 T’s
7 ring rows
5 push ups

Basic Strength
test either bench press and pull ups OR ring dips and pull ups. you decide.

3x max reps strict ring dips (AMRAP – Reps)
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
16/9/7

*those who tested their pull ups
do 3 sets of
2 negative pull ups
1 strict pull up as high and fast as you can

Metcon
Max Effort 500m Row

Day 2 testing week… Back squat and bar muscle up wod 7/7/15

Warm-up
3min run
3min row
squat routine
3x
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Basic Strength
test either back squat OR deadlift. you decide.
take 20min to find 1RM
*take 5-7 sets to warm up
I did back squat today and finished 105kg PR 🙂

Metcon (Time)
21 thruster 40/30
9 bar muscle ups
15 thruster 50/35
15 c2b pull ups
9 thruster 60/40
21 pull ups
(15min timecap)
OH YEAHHHHHH RXXXXX!!!!!! Bar Muscle Up…. 10:57, so proud

Cool-down
5min row or 5min run

Testing Week Monday 6/7/15

Warm-up
1x 600m run
1x du ladder

3x
7 scapula pull ups
5 T’s
7 ring rows
5 push ups

Basic Strength
Bench Press (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up 57.5kg

3x max reps strict pull ups (AMRAP – Reps)
max reps strict pull ups
*rest exactly 1min in between sets
14/7/6

Metcon (AMRAP – Rounds and Reps)
amrap 7
16 du
8 burpees
RX 9+16

Cool-down
5min row

Training Session B 😉
Rhein Neckar WOD

Overhead Squat (60/65/70/75% from aiming goal)
7×40
2x 7×43
2x 5 47
1×5 50kg

Clean Pull (60/65/70% from aiming goal)
2×3 (45/49/52kg)

Split Jerk (65/70/75% from aiming goal)
2×3 47/51/54kg

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