MONTAG 25.09.2023
CROSSFIT
STRENGTH
A: (weighted) Pull Ups
5-5-3-3-1-1-1
B: Handstand Push Up
*choose an option that works for you:
Option A: 4 x 2-3 strict
Option B: 4 x 3-5 kipping
Option C: 4 x 2-3 Eccentric
Option D: 4 x 5-6 Pike Push Ups
WORKOUT
For time...
21 Wall Balls 10/6
15 Hang Power Snatches 40/27,5
9 Burpees over the Bar
50 Double Unders
15 Wall Balls 10/6
9 Hang Power Snatches 50/35
6 Burpees over the Bar
100 Double Unders
9 Wall Balls 10/6
6 Hang Power Snatches 60/40
3 Burpees over the Bar
DIENSTAG 26.09.2023
CROSSFIT
STRENGTH
Squat Clean
A: 10' work on your technique
B: 5 x 3-5
WORKOUT
For time...
14' AMRAP
7 T2B
5 HSPUs/2 Wall Climbs
3 Squat Cleans 60/40
CF-INTERMEDIATE
STRENGTH
Hang Squat Clean
A: 10' work on your technique
B: 5 x 5-7
WORKOUT
For time...
10' AMRAP
7 T2B
5 HSPUs/2 Wall Climbs
3 Hang Squat Cleans
MITTWOCH 27.09.2023
CROSSFIT
CARDIO HARDIO
A: 15' to get as far as possible...
10 Deadlifts 60/40
150m Run
8 Deadlifts 60/40
300m Run
6 Deadlifts 60/40
450m Run
4 Deadlifts 60/40
600m Run
2 Deadlifts 60/40
750m Run
B: 12' to get as far as possible...
10 Hang Power Cleans 50/35
150m Ski
8 Hang Power Cleans 50/35
300m Ski
6 Hang Power Cleans 50/35
450m Ski
4 Hang Power Cleans 50/35
600m Ski
2 Hang Power Cleans 50/35
750m Ski
C: 9' to get as far as possible...
10 Push Press 40/27,5
150m Row
8 Push Press 40/27,5
300m Row
6 Push Press 40/27,5
450m Row
4 Push Press 40/27,5
600m Row
2 Push Press 40/27,5
750m Row
DONNERSTAG 28.09.2023
CROSSFIT
SKILL
20' Work on your Handstand
WORKOUT
For time...
50 Alt. DB-Snatches 22,5/15
25 Box Jumps
40 Alt. DB-Snatches 22,5/15
20 Box Jumps
30 Alt. DB-Snatches 22,5/15
15 Box Jumps
20 Alt. DB-Snatches 22,5/15
10 Box Jumps
10 Alt. DB-Snatches 22,5/15
5 Box Jumps
CF-INTERMEDIATE
SKILL
20' Work on your Handstand
WORKOUT
For time...
40 Alt. DB-Snatches
20 Box Jumps
30 Alt. DB-Snatches
15 Box Jumps
20 Alt. DB-Snatches
10 Box Jumps
10 Alt. DB-Snatches
5 Box Jumps
FREITAG 29.09.2023
CROSSFIT
STRENGTH
A: 12' E2MOM
5 Back Squats
B: 50 Front Squats @60% of ''A''
*try to do as big sets as possible!
TC: 02:30'
WORKOUT
15' AMRAP
3 Hang Power Cleans
6 Front Rack Lunges
9 Push Press
E3MOM: 15/12cal. of choice
*use a 40/27,5kg BB
RX+: 50/35kg BB
SAMSTAG 30.09.2023
TEAM-WORKOUT
STRENGTH
A: 15' E3MOM
5 Bench Press
5 Hang Power Cleans
B: 10' EMOM
6 Burpee-Pull Ups
WORKOUT
In teams of 2, 45' to finish...
2000m Row/Ski
100 Wall Balls 10/6
100 Deadlifts 60/40
100 Push Ups
1000m Row/Ski
75 Wall Balls 10/6
75 Deadlifts 80/55
75 Push Ups
500m Row/Ski
50 Wall Balls 10/6
50 Deadlifts 100/70
50 Push Ups
*Only 1 person works at a time. Break it up however you like!
SONNTAG 01.10.2023
FREE GYM!