HEAVY DAY

W WOD – HEAVY DAY -THURSDAY 30.06.22 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

*compare to 28.12.21

W WOD – WEDNESDAY 22.06.22 – HEAVY DAY “ALL PRESS”

MOBILITY & WARM UP

On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

Build in 7 min first attempt of Press

CONDITIONING
“ALL PRESS”

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press

W WOD – THURSDAY 16.02.22 – “HEAVY DAY SQUAT SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SQUAT SNATCH”*

12 Rounds for Load
1 Squat Snatch

rest 90 sec

BEGINNER

2 Power snatches + 2 Overhead Squats

rest 90 sec

*Compare to 20.01.22

W WOD – HEAVY WEDNESDAY – 08.06.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SHOULDER PRESS”

9 Sets For Load:
Shoulder Press
10-5-3-1-1-1-3-5-10

W WOD – THANKS GOD IT’S FRIDAY 03.06.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

SKILLS & SPECIFIC WARM UP
Squat Therapy – Back Squat

10 minutes for first Attemp:
Back Squat

1 Set
10 Back Squats (barbell)
3 Sets
5 Back Squats (increasing load)
3 Sets
5 Back Squats (increasing load)

CONDITIONING

“HEAVY BACK SQUAT”

1 ROUND EVERY 3 MINUTES
5 Sets for Load:
5 Back Squats

W WOD – TUESDAY 24.05.22 – HEAVY DAY “EMOM 9”

MOBILITY & WARM UP

AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans

MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip

then:

3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats

3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats

3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch

CONDITIONING
“EMOM 9”

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

W WOD – HEAVY DAY THURSDAY 19.05.22 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Bench Press

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY BENCH PRESS“

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

W WOD – HEAVY WEDNESDAY – 27.04.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

MOBILITY & SKILLS WORK
Front Squat

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

W WOD – THURSDAY – 21.04.22 – “FLOOR PRESS”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10

W WOD – TUESDAY 14.04.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“HEAVY DAY BACK SQUAT”*

9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10