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MONTAG 28.08.2023


CROSSFIT


STRENGTH

Back Squat

5-5-3-3-1-1


WORKOUT


60 Wall Balls 10/6

50cal. of choice

40 Wall Balls 10/6

30cal. of choice

20 Wall Balls 10/6

10cal. of choice



DIENSTAG 29.08.2023


CROSSFIT


SKILL


Snatch


STRENGTH


OH-Squat

6-6-4-4-2-2


WORKOUT


14' E2MOM


3 Hang Power Snatches

4 OH-Squats

5 C2B-Pull Ups

30 Double Unders


*use a 50/35kg BB



CF-INTERMEDIATE


SKILL

Snatch


STRENGTH

OH-Squat

6 x 6-8


WORKOUT


12' E2MOM


3 Hang Power Snatches

4 OH-Squats

5 Pull Ups

30 Double Unders



MITTWOCH 30.08.2023


CROSSFIT


STRENGTH


A: Split Squat

4 x 6/6


B: Cyclist Squat

3 x 10-12


WORKOUT


For time...


100 Double Unders

into...

75 Push Ups

into...

50 T2B

into...

25 HSPUs


EMOM: 1 Deadlift 100/70



DONNERSTAG 31.08.2023


CROSSFIT


CARDIO HARDIO


18' of max. cal. Row


E3MOM

6 HSPUs

7 DB facing Burpees

8 DB Hang C&J´s


*switch your arm every round!


3' rest


18' of max cal. Ski


E3MOM

6 T2B

7 DB facing Burpees

8 DB-Snatches


*switch your arm every round!


*Use a 20/12,5kg DB



CF-INTERMEDIATE


CARDIO (not so) HARDIO


15' of max. cal. Row


E3MOM

4 Push Ups

5 DB facing Burpees

6 DB Hang C&J´s


*switch your arm every round!


3' rest


15' of max cal. Ski


E3MOM

4 T2B

5 DB facing Burpees

6 DB-Snatches


*switch your arm every round!



FREITAG 01.09.2023


CROSSFIT


STRENGTH

A: Hang Power Clean

5 x 4


B: Deadlift

4 x 5


WORKOUT


3 RFT


21 Box Jumps

15 C&J´s 40/27,5

9 HSPUs

3 Rope Climbs


TC: 15'



SAMSTAG 02.09.2023


TEAM-WORKOUT


STRENGTH

Bench Press

4 x 6-8

*Superset with: 10-12 Hang Muscle Cleans


WORKOUT


For time, in teams of 4 (sync.)


500 Bar facing Burpees

E3MOM 1 Round of:

150m Run

5 T2B

3 Deadlifts 80/60



SONNTAG 03.09.2023


FREE GYM!

Achtung: Free Gym von 17:00-21:00 Uhr gesperrt!








MONTAG 21.08.2023


CROSSFIT


STRENGTH


15' E3MOM

3 Bench Press

*work up to your 3RM!


WORKOUT


For time, in teams of 2...


100 Wall Balls

50 Deadlifts 60/40

80 Sit Ups

40 Hang Power Cleans 50/35

60 Burpee Bar Touches

30 Push Press 40/27,5

40 T2B

20 OH-Squats 30/25

20 Wall Walks

10 Bear Complex 20/15



DIENSTAG 22.08.2023


CROSSFIT


STRENGTH


Front Squat

8-8-6-6-4


WORKOUT


4 RFT...


15 Deadlifts

9 Power Snatches

9 OH-Squats

9 Burpees over the Bar


*use a 50/35kg BB



MITTWOCH 23.08.2023


CROSSFIT


STRENGTH


Push Press

5-5-3-3-1-1-1


WORKOUT


2 Rounds of...


4' EMOM

even: 15/12cal. Row/Ski

odd: 50 Double Unders


4' EMOM

even: 3 Hang Power Cleans + 3 Push Press

odd: 15 Wall Balls 10/6



DONNERSTAG 24.08.2023


CROSSFIT


CARDIO HARDIO


40' to finish...


100 Double Unders...

every time you break: 15/12cal. of choice


into...


100 Pull Ups

every time you break: 300m Run


into...


100 Double Unders...

every time you break: 15/12cal. of choice


into...


100 OH Squats 20/15

every time you break: 300m Run



CF-INTERMEDIATE


40' to finish...


70 Double Unders...

every time you break: 10/7cal. of choice


into...


70 Pull Ups

every time you break: 250m Run


into...


70 Double Unders...

every time you break: 10/7cal. of choice


into...


70 OH Squats 20/15

every time you break: 250m Run



FREITAG 25.08.2023


CROSSFIT


STRENGTH

12' E2MOM

5 Back Squats

10m D-Ball Walking Lunges 60/40


WORKOUT


For time...


10 DB-Snatches right

10 DB-Snatches left

10 Goblet Squats


9 DB-Snatches right

9 DB-Snatches left

9 Goblet Squats


8 DB-Snatches right

8 DB-Snatches left

8 Goblet Squats


usw.. all the way to 1,1,1


TC: 25'



SAMSTAG 26.08.2023


TEAM-WORKOUT


STRENGTH


Deadlift

5-5-3-3-1-1-1


WORKOUT


30 RFT, in teams of 2...


2 Devil Press

4 Alternating DB-Lunges

6 Pull Ups

8cal. of choice


*use 2 x 20/12,5kg DB´s



SONNTAG 27.08.2023


FREE GYM!


MONTAG 14.08.2023


CROSSFIT


STRENGTH


Back Squat

5-5-3-3-1-1-1


WORKOUT


In teams of 2: 16' AMRAP


2 D-Ball Cleans 60/40

4 Push Ups

6cal. Ski

*I go - you go!



DIENSTAG 15.08.2023


FREE GYM!



MITTWOCH 16.08.2023


CROSSFIT


STRENGTH


21' E7MOM


A: Strict Press - work up to a heavy set of 5

(0-7')


B: 4 x 3 Push Press @120% of A

(7-14')


C: 4 x 1 Push/Split Jerk @120% of B

(14-21')


WORKOUT


For time...


21-15-9

Thrusters 40/27,5

T2B

* Do 30-60-90 Double Unders after 21-15-9



DONNERSTAG 17.08.2023


CROSSFIT


STRENGTH


Front Rack Lunges

4 x 5/5

*Superset with 6-8 Front Squats

2-3' rest


WORKOUT


5 RFT...


12 DB-Deadlifts

9 DB-Hang Power Cleans

6 DB-Push Jerks


*use 2 x 22,5/15kg DB´s



CF-INTERMEDIATE


STRENGTH


Front Rack Lunges

3 x 5/5

*Superset with 6-8 Front Squats

2-3' rest


WORKOUT


5 RFT...


9 DB-Deadlifts

6 DB-Hang Power Cleans

3 DB-Push Jerks



FREITAG 18.08.2023


CROSSFIT


STRENGTH


A: (weighted) Push Ups

10' EMOM: 2-3


B: (weighted) Chin Ups

10' EMOM: 2-3


WORKOUT


For time...


10-8-6-4-2-1

Squat Cleans 40/27,5

*30 Double Unders betw. sets!



SAMSTAG 19.08.2023


TEAM-WORKOUT


STRENGTH


A: Front Squat

5-5-3-3-1-1-1


B: Thruster

5-5-5 @60-70% of A


WORKOUT


In teams of 2: 30' AMRAP


100 Air Squats

80 Deadlifts 50/35

60 Push Ups

40 Hang Power Cleans 50/35

20 Pull Ups

10 Push Press 50/35



SONNTAG 20.08.2023


FREE GYM!

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