WORKOUT KW48

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!

WORKOUT KW47

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!

WORKOUT KW46

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!