CrossFit Ludwigsburg

Saturday, 23.12.23 & Sunday, 24.12.23
Score: 5 points/10m sled pull + ski cals + synchro reps completed

WOD
1)
In ~15min: practice gymnastic floor basics

2)
With a partner, every 4min (3:20 on/0:40 off) for 24min = 3 rounds, AMRAP each interval:
1)
A1: 2x10m sled pull 70/45
A2: cals ski
2)
10 synchro alt. DB hang clean & S2OH 22,5/15
10 synchro alt. DB box step-ups 22,5/15 24/20’’

In interval 1, switch whenever A1 completes 2x10m sled pull.
Start on either interval.

Friday, 22.12.23
WOD
Christmas Tree
For time:
5 rounds of:
5 pull-ups
10 push-ups
15 air squats

then 4 rounds of:
8 HSPUs
15 american swings 24/16

then 3 rounds of:
15 box jumps 24/20‘‘
15 toes-to-bar

then 2 rounds of:
20 wall-balls 20/14lbs
30 sit-ups

then:
50 burpees

Seen at Filder CrossFit; compare to:
23.12.22
31.12.21
24.12.19

Score: time

Thursday, 21.12.23
WOD
1)
In 10min, working every 2min, build to a heavy set of 10 deadlifts.

Start no heavier than 50/35 and increase the load by no more than 20/15 per set.

2)
EMOM (45sec on/15sec off) for 15min = 5 rounds:
1) 15/12 cals row
2) 10 deadlifts
3) AMRAP crossovers

For deadlifts, use 70-90% of your heaviest load in part 1.

Score: total COs / lowest DL load in 2)

Wednesday, 20.12.23
WOD
In 22min:
0:00-2:00 - AMRAP:
wall-climbs
2:00-8:00 - AMRAP:
9 OH squats 42,5/30
6 burpee box step-overs 24/20’’
8:00-10:00:
rest
10:00-12:00 - AMRAP:
wall-climbs
12:00-18:00 - AMRAP:
12 hang power clean 42,5/30
6 burpee box step-overs
18:00-20:00:
rest
20:00-22:00 - AMRAP:
wall-climbs

Score: rounds + reps for AMRAP1/2/total WCs

Tuesday, 19.12.23
WOD
EMOM (50sec on/10sec off) for 20min = 5 rounds:
1)
SG power jerk x3
+ hang power sn**ch x3
2)
2x10m arms-only sled pull ~50/30
3)
AMRAP weighted anchored sit-ups 7,5/5
4)
rest

Start on any interval.

Score: total sit-ups

Monday, 18.12.23
WOD
1)
5-10-5 shuttle

2)
In teams of 3, for time:
A1 - 15 rounds:
3 bar muscle-ups
5/4 cals ski
7 2DB thrusters 17,5s/12,5s
A2:
9 box jump-overs 30/24’’
A3:
rest

Rotate whenever A1 completes a round.

Score: time to complete 15 reps as A1

Saturday, 16.12.23 & Sunday, 17.12.23
WOD
1)
In 15min, 3-5 work sets:
push press x3

2)
Every 6min (4 on/2 off) for 30min = 5 rounds:
16 wall-balls 20/14lbs
8 push-ups
16x5m shuttle run
8 push-ups
16 american swings 24/16
8 push-ups
AMRAP cals air bike

Score: total air bike cals in 2)

Friday, 15.12.23
WOD
1)
In 24,5min, 3-5 work sets:
deadlift x3
dips x5

2)
AMRAP in 10min:
20-16-12-8-4 pull-ups
10-8-6-4-2 HSPUs

Score: rounds + reps

Thursday, 14.12.23
WOD
1)
In 10min: KB sn**ch technique

2)
With a partner, 3 rounds for time:
12 bar muscle-up, shared
12 OA hang sn**ches + OA OH walking lunges/side, each athlete
60/54/48 cals ski, shared

Within each round, first complete all bar muscle-ups. Then, 1 athlete works on sn**ches & lunges while the other skis. Complete the same number of sn**ches & lunges on one side before switching sides or switching with your partner.

For OA hang sn**ches & OA OH walking lunges, use a KB24/16 OR a DB25/17,5.

Score: time for 2)

Wednesday, 13.12.23
WOD
1)
In 19min, 3-5 work sets:
back squat x3

2)
Every 45sec for 24min = 8 rounds:
1) 1 klokov squat
2) 1-3 legless rope climbs
3) 2DB presses x5-8
4) rest

Score: heaviest 2DB press in 2)

Tuesday, 12.12.23
WOD
1)
In 17min, working every ~1,5-2min:
a) 3-4 sets:
high hang squat clean
+ hang squat clean
+ squat clean

b) 5+ sets:
hang squat clean
+ squat clean

2)
Every 2min (0:45 on/1:15 off) for 12min = 3 rounds:
1)
10 box jump-overs 24/20’’
AMRAP thrusters 45/30
2)
12 russian swings 32/24
AMRAP thrusters

Score: total thrusters in 2)

Monday, 11.12.23
WOD
1)
In 17,5min, working every ~2-2,5min:
a) 3 sets:
jerk x3

b) 4+ sets:
jerk x2

2)
AMRAP in 15min:
15/12 cals row
20 double unders
12 burpees
20 double unders

Score: rounds + reps in 2)