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MONTAG 22.07.2024


CROSSFIT


WORKOUT

5 rounds of AMRAP 3:

3 power cleans (43/61 kg)

6 push-ups

9 air squats

– Rest 1:00 between rounds.



DIENSTAG 23.07.2024


CROSSFIT


STRENGTH WORK

Pre-workout:

On a 8:00 clock:

Build to a heavy 1-rep overhead squat from the floor.


WORKOUT

3 rounds for time:

20 chest-to-bar pull-ups

10 overhead squats (56/84 kg)



MITTWOCH 24.07.2024


CROSSFIT


WORKOUT

For time:

100-calorie row

100 box jump-overs (51/61 cm)

1,000-m run


SKILL WORK

Post-workout:

8 sets:

:20 double-unders

:10 rest


DONNERSTAG 25.07.2024


CROSSFIT


WORKOUT - HEAVY DAY

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.



FREITAG 26.07.2024


CROSSFIT


WORKOUT

RX

AMRAP 12:

10 calories on any machine

8 ring dips

6 single-arm Russian KB swings/arm (16/24 kg)


SKILL WORK

Post-workout:

Accumulate:

1:00 single-arm plank hold on the rings/arm

– Switch arms as needed.



SAMSTAG 27.07.2024


STRENGTH

For load:

Deadlift

1-1-1-1-1-1-1


WORKOUT

5 rounds with a partner:

60 double-unders, each at the same time

50 burpees, total at the same time

400-m run, together

30 alternating single-leg squats, split reps as needed with partner



SONNTAG 28.07.2024


FREE GYM!

MONTAG 15.07.2024


CROSSFIT


WORKOUT

For time:

10-20-30-40-50

AbMat sit-ups

100-200-300-400-500

Run (meters)

– Perform a 100-m DB farmers carry (15/22.5 kg) after each set of sit-ups.



DIENSTAG 16.07.2024


CROSSFIT


WORKOUT - ISABEL

BENCHMARK

For time:

30 power snatches (43/61 kg)


SKILL WORK

Post workout

On an 8:00 clock:

Build to a heavy 1-rep snatch

– Power or squat.



MITTWOCH 17.07.2024


CROSSFIT


WORKOUT - PARTNER SMALL

BENCHMARK

3 rounds for time:

800/1,000-m row

50 burpees

50 box jumps (51/61 cm)

800-m run

– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.

– 45:00 time cap.



DONNERSTAG 18.07.2024


CROSSFIT


WORKOUT

For time:

21-15-9

Pull-ups

DB clean and jerk/right arm (15/22.5 kg)

DB clean and jerk/left arm (15/22.5 kg)


SKILL WORK

Post-workout

1 set:

200-m single-arm dumbbell overhead carry

– Use your workout dumbbell.

– Switch hands as needed.



FREITAG 19.07.2024


CROSSFIT


WORKOUT

4 rounds for time:

10 deadlifts (70/102 kg)

30 wall-ball shots (6/9 kg) (2.7/3 m)


SKILL WORK

Post-workout:

8 sets for reps:

:20 V-ups

:10 rest



SAMSTAG 20.07.2024


OUTDOOR-SPECIAL 10:00-12:00 Uhr


STEMMTISCH 18:00-22:00 Uhr



SONNTAG 21.07.2024


FREE GYM!

MONTAG 08.07.2024


CROSSFIT


WORKOUT

6 rounds for time of:

10 DB burpee deadlifts (15/22.5 kg)

10 box jumps (61/76 cm)


SKILL WORK

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell.



DIENSTAG 09.07.2024


CROSSFIT


WORKOUT

AMRAP 9:

12 sumo deadlift high pulls (29/43 kg)

6 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.


SKILL WORK

Post workout

On a 8:00 clock:

6 attempts at a max-distance broad jump



MITTWOCH 10.07.2024


CROSSFIT


WORKOUT - MARY

AMRAP 20 - BENCHMARK

5 handstand push-ups

10 alternating single-leg squats

15 pull-ups



DONNERSTAG 11.07.2024


CROSSFIT


SKILL WORK

EMOM 6:

3 hang power cleans

– Build to a heavy 3-rep for the day.


WORKOUT

3 rounds for time:

30 hang power cleans (34/52 kg)

30 bar-facing burpees



FREITAG 12.07.2024


CROSSFIT - HEAVY DAY


WORKOUT

For load:

5-5-5-5-5

Back squat



SAMSTAG 13.07.2024


SKILL/STRENGTH:

On a 15’ clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.


WORKOUT

3 rounds for time with a partner:

30 shoulder-to-overheads (43/61 kg)

60 walking lunges

90 double-unders

– Partners trade off as needed with one partner working at a time.



SONNTAG 14.07.2024


FREE GYM!

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