CROSSFIT GRAVEL PIT
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Am Galgenberg 1

8700 Leoben

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0650 | 80 373 90

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MO | 09.03.2020

WUP - 12'

Medball WUP

2R

  • 30 MB Tosses

  • 20 MB Sit Ups

  • 10 Partner WB

 

Shoulder WUP

  • Hollow Wall Press

  • Shoulder Taps

  • SC Push UPs

SKILL - 25'

Clean and Jerk Complex

5' C&J WUP

 

C&J Complex 20'

 

  • 1PC, 2HPC, 1 FS 2PJ

 

Start with empty BB and work your way up to 1RM

WOD - 16'

Buy In

 

EMOM6'

  • 1xC&J @ 110% of Complex

  • 3 Burpee over Bar

 

AMRAP 10'

  • 5 Pull Ups

  • 10 Squats

  • 5 T2B

  • 10 Lunges

M.O.D. - 2

Split Forward Fold

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Comments / Good to Know

Lifting is an important part of gaining muscular endurance

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SWEAT
Easy going Bodyweight WOD
DO | 12. 03. 2020

WUP - 12'

Partner WUP

2R

  • 2L Leapfrog

  • 2L Wheelbarrow

  • 20 Burpee Med Ball Passes

 

20+ 20 lightweight DB shoulder Press

 

Shoulder Stretch

STRENGTH- 30'

6R

10 Reps each (5+5)

  • Seated Filly Press HEAVY

  • V-Ups

  • Banded Curls

  • DragonFly Release

WOD - 6'

AMRAP 6'

  • 2 Push Ups

  • 4 Sit Ups

  • 6 Squats

M.O.D. - 2'

Back Rotations

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Comments / Good to Know

Toasting your shoulders!

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LIFT

BACK TO BASICS pt.4 

DI | 10.03.2020

WUP - 18'

ROXANNE

  • JJ

  • Tuck Jumps

2R

  • 30 Squats / narrow Squats 

  • 20 Sh. Taps / Climbers

  • 10 Push Ups / Burpees

 

Ankle / Hip Stretches

WOD PREP

WOD - 30'

On a Running Clock

 

AMRAP 10' 

  •  9 Single DB Hang Cluster (15/10kg)

  • 18 MB over Shoulder (9/6)

 

directly into 

For Time 12' TC

21-15-9

  • T2B

  • Push Ups

 

directly into

AMRAP ROT

  • 16 DB Snatches

  • 16 Wall Balls

M.O.D. - 2'

2' Deep Squat

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Comments / Good to Know

Pacing in WOD 1 , Allout in WOD 2 and just survive in WOD 3

FR | 13. 03. 2020

WUP - 14'

Partner WUP

  • 200 m ROW / Plank

  • 200m ROW / Squats

  • 200m ROW / BTN PVC PRESS

 

Shoulder / Squat WUP

WOD PREP

WOD - 34'

TEAM WOD

 

Split as needed

 

  • 80m OH DB LUNGES (15/10kg)

  • 40 CAL ROW

  • 100 DB Squats

  • 40 CAL ROW

  • 100 DU

  • 40 CAL ROW

  • 100 DB Squats

  • 40CAL ROW

  • 80m DB OH DB Lunges

 

ROW FOR CAL UNTIL TC

FINISHER - 2'


PLANK

M.O.D. - 2'

PVC Floor Shoulder Push Backs

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Comments / Good to Know

Really try to keep a smart strategy throughout the WOD

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GYM
BACK TO BASICS - Next Steps on the RACK
MI | 11.03.2020

WUP - 10'

Ab Mat Ping Pong

do 2 Under Overs

 

KB Shoulder WUP

easy weight

  • 5+5 strict Press

  • 10 Pass Arounds

  • 5+5 Bend over Rows (shoulders stay level)

SKILL - 20'

PULL UPS

 

  • BEAN SWING - Small Kips under perfect tension

 

  • KIP TO PULL - Full ROM Kip with Press down

 

  • KIPPING PU (assisted)

WOD - 18'

4' AMRAP

 

  • Squat Cleans (80/60kg)

85-90%of 1RM

 

5' Rest

 

For Time 9' TC

 

  • 30 KBS

  • 30 DL @ above weight

  • 30 Push Ups

  • 30 Goblet Squats

  • 30

  • Burpee Over Bar

 

 

M.O.D. - 2

Box Shoulder Stretch

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Comments / Good to Know

Combining Lifting and short Metcons result in improved adaptations