CROSSFIT3430 "GIRLS WEEK" MONTAG 26/09/2022 CROSSFIT STRENGTH 20 Rep Squat Programm Week 4 of 6 A: Back Squat Work up to a heavy set of 2-3 B: 20 Reps @40-50% of 1 RM WORKOUT: "HELEN" 3 Rounds for time.. 400m Run 21 KB-Swings 24/16 12 Pull Ups



DIENSTAG 27/09/2022 CROSSFIT SKILL/STRENGTH 14' E2MOM 3 Snatch Grip Deadlifts 2 Hang Power Snatches 1 Hang Snatch WORKOUT: "ANNIE" For time... 50-40-30-20-10 Double Unders Sit Ups



MITTWOCH 29/09/2022 CROSSFIT STRENGTH Deadlift 5-5-5@70% - 60" rest 3-3-3@80% - 90" rest 1-1-1@90% - 120" rest WORKOUT: "FRAN" For time... 21-15-9 Thrusters 42,5/30 Pull Ups



DONNERSTAG 30/09/2022 CROSSFIT STRENGTH Paused OH-Squat 6 x 4 [1-2-1-1] WORKOUT: "KELLY" 5 Rounds for time... 400m Run 30 Box Jumps 30 Wall Balls 10/6

FREITAG 01/10/2022 CROSSFIT STRENGTH Bench Press 6-6-6@60% 60" rest 4-4-4@70% 90" rest 2-2-2@80% 120" WORKOUT: "JACKIE" For time... 1000m Row 50 Thrusters 20/15 30 Pull Ups



SAMSTAG 02/10/2022 FUN DAY STRENGTH A: Sled Push 4 x 20m B: Farmers Carry 6 x 20m WORKOUT: "GIRLS REMIX" For time, in teams of 2... Buy in... "KAREN" 150 Wall Balls 10/6 immediately into... "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Cash out... "GRACE" 30 Clean & Jerks 60/40

SONNTAG 02/10/2022


FREE GYM!

MONTAG 19/09/2022


CROSSFIT


STRENGTH


20 Rep Squat Programm Week 3 of 6


A: Back Squat

Work up to a heavy set of 2-3


B: 20 Reps @40-50% of 1 RM

WORKOUT


30 RFT


5 Goblet Squats 22,5/15

3 Single Arm Push Press

1 Strict Pull Up

DIENSTAG 20/09/2022


CROSSFIT


STRENGTH


10' EMOM

6 Deadlifts


WORKOUT


20' AMRAP


50/40cal Row

30 Double KB-Squats 16/12

40/30cal Row

20 Double KB-Squats 20/16

30/20 cal Rwo

10 KB-Squats 24/16

MITTWOCH 21/09/2022


CROSSFIT


STRENGTH


A: Farmers Carry

4 x 20m


B: Sled Push

4 x 20m


WORKOUT

12' E2MOM

8/6cal. Row/Ski

8 DB-HPC´s 22,5/15

Max Push Ups in rem. time


Score = total Push Ups

DONNERSTAG 22/09/2022


CROSSFIT

STRENGTH


Leg Lift Overs

1 x 20-30'' work

2 x 15-20'' work

3 x 10-15'' work

Rest = 1:2 (work/rest)


30' EMOM

min 1: 12/9cal. Row

min 2: 1 RND of Cindy

min 3: 20 KB-Russian Swings 24/16



CF-INTERMEDIATE


STRENGTH


Leg Lift Overs

1 x 12-30'' work

2 x 15-20'' work

3 x 10-15'' work

Rest = 1:2 (work/rest)


30' EMOM

min 1: 10/7cal. Row

min 2: 1 RND of Cindy

min 3: 15 KB-Russian Swings 24/16


FREITAG 23/09/2022


CROSSFIT


STRENGTH


A: Bench Press

5 x 5 + Drop Set


B: 100 BB-Bicep Curls

*every 10th rep, do 5 Dips

WORKOUT


For time..


50 Sumo Deadlift High Pulls 30/20

40 T2B

30 Push Press 40/30

20 Pull Ups

10 Thrusters 50/40


SAMSTAG 24/09/2022


FUN DAY


STRENGTH


4 Super Sets

8/8 BB-Front Rack Step Ups

20m DB-Walking Lunges

10m Walking Lunges @BW

3' rest


WORKOUT

In teams of 2


On a 40' running clock...


50 Cal. Row

50 Sit Ups

50 KB-American Swings 24/16

50 Push Ups

50 Deadlifts 80/60

50 Push Ups

50 KB-American Swings 24/16

50 Sit Ups

50cal. Ski


Immediately into the same thing @25 Reps



SONNTAG 25/09/2022


FREE GYM!

MONTAG 12/09/2022


CROSSFIT


STRENGTH


20 Rep Squat Programm Week 2 of 6


A: Back Squat

Work up to a heavy set of 2-3


B: 20 Reps @40-50% of 1 RM

WORKOUT

4 RFT

9 Hang Power Cleans (climbing)

6 Push Press (climbing)

3 Burpees over the Bar

*cal of choice


*RND 1: 25/20cal./ 40/30

RND 2: 20/15 cal. 50/35

RND 3: 15/10cal 60//40

RND 4: 10/5cal. 70/45



DIENSTAG 13/09/2022


CROSSFIT


STRENGTH


Deadlift

5 x 6-8

2' rest


WORKOUT


For time..


50 Push Ups

*EMOM: 5 T2B


3' rest


50 Wall Balls 10/6

*EMOM: 5/5 DB-Snatches 22,5/15


Cap: 18'

CF-INTERMEDIATE


STRENGTH


Deadlift

4 x 6-8

2' rest

WORKOUT


For time..


50 Inclined Push Ups

*EMOM: 5 Leg Raises


into:


50 Wall Balls

*EMOM: 3/3 DB-Snatches



MITTWOCH 14/09/2022


ACHTUNG - 18:00 Uhr und 19:00 Uhr entfällt!


Ersatzprogramm:


17:00-18:00 Bodyweight (15 Plätze)

18:00-19:00 Open Box

19:00-20:00 Open Box

DONNERSTAG 15/09/2022


CROSSFIT


STRENGTH


A: GHD-Back Extensions

3 x 10-15

B: L-Sit Hang

1 x 20-30'' L-Sit Hang

2 x 15-20'' Hang

3 x 10-15'' Hang

Rest = 1:2 (work/rest)


WORKOUT


Not for time..


7/7 Side Plank K2E´s

50-40-30-20-10 Double Unders


into..


10 Med Ball Sit Ups 10/6

50-40-30-20-10 Russian Twists @Bodyweight!

CF-INTERMEDIATE


STRENGTH


A: GHD-Back Extensions

3 x 10-15


B: Hollow Hold

1 x 20-30'' Hollow Hold

2 x 15-20'' Hollow Hold

3 x 10-15'' Hollow Hold

Rest = 1:2 (work/rest)


WORKOUT


Not for time..


5/5 Side Plank K2E´s

50-40-30-20-10 Single Unders


into..


7 Med Ball Sit Ups 10/6

30-25-20-15-10 Russian Twists @Bodyweight!

FREITAG 16/09/2022


CROSSFIT


STRENGTH


KB-Complex

3 sets of..

1-2-3-4-3-2-1

Clean & Press

2-3' rest

WORKOUT


For time..


600m Run

5/5 DB-Box Step Ups

450m Run

10/10 DB-Box Step Ups

300m Run

15/15 DB-Box Step Ups

150m Run

20/20 DB-Box Step Ups

*use 1 x 22,5/15kg DB


cap: 25'

SAMSTAG 17/09/2022


FUN DAY


STRENGTH


Super set..

Front Squat

10-8-6-4-2

Bench Press

2-4-6-8-10


WORKOUT


For time...


Filthy Fifty


50 Box Jumps 24/20"

50 Jumping Pull Ups

50 KB-American Swings 24/16

50 Walking Lunges

50 K2E´s

50 Push Press 20/15

50 Back Extensions

50 Wall Balls 10/6

50 Burpees

50 Double Unders


Scaled = 60 reps in teams of 2!


SONNTAG 18/09/2022

FREE GYM!