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MONTAG 27.11.2023


CROSSFIT


STRENGTH


Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 70% of 1RM Back Squat

Set #2 – 4 Back Squats @ 75% of 1RM Back Squat

Set #3 – 2 Back Squats @ 80% of 1RM Back Squat


Wave #2

Set #4 – 6 Back Squats @ 75% of 1RM Back Squat

Set #5 – 4 Back Squats @ 80% of 1RM Back Squat

Set #6 – 2 Back Squats @ 85% of 1RM Back Squat


WORKOUT


For Time...


21 Deadlift 100/70

9 Burpees over Bar

15 Deadlift 100/70

15 Burpees over Bar

9 Deadlift 100/70

21 Burpees over Bar



DIENSTAG 28.11.2023


CROSSFIT


STRENGTH


Snatch Deadlift

6-6-6-6-6


WORKOUT


8’ AMRAP


8 Hang Power Snatch

8 Box Jumps

3’ Rest

8’ Amrap

8 OHS

8 T2B

Rx 40/30



CF-INTERMEDIATE

by coach



MITTWOCH 29.11.2023


CROSSFIT


WORKOUT


SKILL


10’ Work on your Kip -> Focus on T2B


AMRAP SWEAT SESSION 35’


0-5’ AMRAP:

45/30 cal Row/Ski

Max Russian KB-Swings in remaining Time 24/16


5-10’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


10-15’ AMRAP:

45/30 cal Ski/row

Max Russian KB-Swings in remaining Time 24/16


15-20’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


25-30’ AMRAP:

20 Shuttle Runs (5m/10m)

Max Russian KB-Swings in remaining Time 24/16


30-35’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups



DONNERSTAG 30.11.2023


CROSSFIT


STRENGTH


Bulgarian Split Squats

6/6-6/6-6/6-6/6-6/6

30’’ L-sit Hold after each set


Weighted Good Morning (Barbell)

8-8-8-8


WORKOUT


12’ AMRAP


35 DU

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks


Rx: 60/40



CF-INTERMEDIATE

by Coach



FREITAG 01.12.2023


CROSSFIT


STRENGTH


Super Set:

Bench Press

6-6-6-6-6

Biceps DB-Curl

12/12-12/12-12/12-12/12


WORKOUT


5 x 2’ AMRAP


30 Air Squats (scaled 20 Reps)

max Med Ball Cleans 10/6

1’ rest



SAMSTAG 02.11.2023


TEAM WORKOUT


STRENGTH


A: Thruster

5-5-4-4-3-3

*increase Weight


B: Back Rack Lunges (Barbell):

8/8-8/8-8/8-8/8


WORKOUT


For Time in Teams of 2 i go you go style, resting Buddy Planks in the First Part and Deadhangs in the 2nd Part


12 Rounds each

24 Double Unders

8 alternating DB Power Snatch 22,5/15


into 6 Rounds each

12 Wall Balls 10/6

2/2 Single arm Devil Press



SONNTAG 03.12.2023


FREE GYM!

MONTAG 20.11.2023


CROSSFIT


STRENGTH


A: E2MOM

6 Back Squats @75%+ of 1RM


B: E2MOM

4 Front Squats @80%+ of 1RM


WORKOUT


12' AMRAP


1 Wall Walk

2 Pull Ups

3 Sit Ups

2 Wall Walks

4 Pull Ups

6 Sit Ups

3 Wall Walks

6 Pull Ups

9 Sit Ups...



DIENSTAG 21.11.2023


CROSSFIT


STRENGTH


A: Deadlift

6-6-6-6-6 @75%+ of 1RM


B: DB OH Lunge

5 x 6/6


WORKOUT


12’ AMRAP

5 Pull ups

10 Push ups

15 V-Ups


CF-INTERMEDIATE

by coach



MITTWOCH 22.11.2023


CROSSFIT


STRENGTH


Zombie Squats

10-10-10-10-10


SKILL

5’ Double Under Technique


WORKOUT


20’ AMRAP


250/200m Row and Ski

25 Double Unders

10 Double KB Swings (RX male 16+16, female 12+12)



DONNERSTAG 23.11.2023


CROSSFIT


SKILL


10’ Work on your Kip


STRENGTH

Frontrack back step Lunges

5 x 5/5


WORKOUT


21-15-9

Push Press 50/35

Toes to bar



CF-INTERMEDIATE

by Coach



FREITAG 24.11.2023


CROSSFIT


STRENGTH


Front Squat

6-5-4-3-4-5-6


WORKOUT


25’ AMRAP


500/400m Row or Ski (switch every round)

15 Wall Balls 10/6

10 Burpee Bar/Ring touches

5 Med Ball Cleans 10/6



SAMSTAG 25.11.2023


TEAM WORKOUT


STRENGTH


A: Romanian DB-DL

8-8-8-8-8

*3 seated Box Jumps after each set


B: Grip-Strength

Accumulate 5’ of Deadhang 10’ Cap


C: Core-Strength

Accumulate 5’ of Plank 10’ Cap


WORKOUT


For Time in Teams of 2 i go you go style, resting Buddy holds 2 DB 22,5/15


40 Double-Unders

40 Box Step-Ups with D-ball (20/10) (sub with a Plate)

40 Push Press (30/20)

30 Double-Unders

30 Box Step-Ups with D-ball (20/10) (sub with a Plate)

30 Push Press (43/30)

20 Double-Unders

20 Box Step-Ups with D-ball (20/10) (sub with a Plate)

20 Push Press (50/35)

10 Double-Unders

10 Box Step-Ups with D-ball (20/10) (sub with a Plate)

10 Push Press (61/43)



SONNTAG 26.11.2023


FREE GYM!

MONTAG 13.11.2023


CROSSFIT


STRENGTH


A: 3x1’ (weighted) Deadhang


B: Backsquat

6-6-5-5-4-4

*Increase weight


WORKOUT


On a 10‘ running clock…


Buy in: 750/650m Row/Ski


In remaining time…


AMRAP


50 Dumbbell Snatches

30 Single Arm Dumbbell S2OH

10 Single Arm Devil Press

*RX 22,5/15



DIENSTAG 14.11.2023


CROSSFIT


SKILL


Sumo Deadlift High Pull


STRENGTH


Bent over Row

8-8-8-8


WORKOUT


5’ AMRAP


10 High Pulls

10 Sumo Deadlift High Pulls

10 Deadlifts


2’ Rest


5’ AMRAP


10 Powers Snatches

10 Overhead Squats

10 Push ups


RX 20/15



MITTWOCH 15.11.2023


CROSSFIT


SKILL


10’ Work on your Kip


STRENGTH


Heavy Farmers Walk

5x40m as heavy as possible


WORKOUT


For time…


150 Kettlebell-swings russian 24/16

Every time you break, or after 30 Reps do 1 round of “Cindy“


5 Pull ups

10 Push ups

15 Air Squats



DONNERSTAG 16.11.2023


CROSSFIT


STRENGTH


Deadlift

8-8-6-6-4-4

*Increase weight

3 seated high Box jumps after each Set


WORKOUT


Benchmark WOD “JACKIE“


2 Heats!


For time…

1000m Row

50 Thrusters 20/15

30 Pull ups


(scale Pull-ups with jumping Pull ups)



FREITAG 17.11.2023


CROSSFIT


STRENGTH


10‘ E2MOM

3 Wall Walks


WORKOUT


5 Rounds-EMOM – 45‘‘ work/15‘‘ rest


1. 12/9 Cal Row

2. Max Wall Balls 10/6

3. 12/9 Cal Ski

4. Max Burpee Bar touches


2’ Rest



SAMSTAG 18.11.2023


TEAM WORKOUT


STRENGTH


A: Bench Press

6-6-6-6-6


B: Strict Press

8-8-8-8


WORKOUT


D-Ball Fun


20’ Amrap

10 D-Ball Squats

10 D-Ball Lunges

10 D-Ball Box Step ups

10 D-Ball Hang Squat Clean

10 D-Ball Thruster

10 D-Ball Shoulder 2 Shoulder


RX: 20/10


Every time you let go of your D-Ball you do 10 Burpees



SONNTAG 19.11.2023


FREE GYM!

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