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MONTAG 04.03.2024


CROSSFIT


WORKOUT


Metcon A

15’ Ski for Cal

E2MOM 5 Burpees

Start with the Burpees


Metcon B

15’ Amrap

2-4-6-8-10-8-6-4-2-4-6-8-10-8-...

Pull ups

DB-OH Lunges 22,5/15


5’ Rest between Wods



DIENSTAG 05.03.2024


CROSSFIT


STRENGTH


8’ E2MOM 5 Hang Power Snatch

into 6’ E2MOM 3 Hang Power Snatch(increase Weight)



WORKOUT


“L1 Benchmark”

3 Rounds for Time:

15 Thrusters 43/30

12 Burpees



MITTWOCH 06.03.2024


BODYWEIGHT


STRENGTH


Pull up

6-6-5-5-4-4

(scale with eccentric (half Reps), Rx+ add weight)


Inverted Row

8-8-8-8



WORKOUT


16’ EMOM

Even: 10 Jumping Squats

Odd: 10 Burpee Box Jumps



CROSSFIT


STRENGTH


Snatch Grip Deadlift

6-6-6-6-6


WORKOUT


16’ EMOM

Even: 10 Front Squats 60/40

Odd: 10 Burpee Box Jumps


(Scale the Reps so you can finísh in 45’’)



DONNERSTAG 07.03.2024


CROSSFIT


STRENGTH


Superset

close grip Bench Press

BB-Biceps Curl

8-8-8-8


WORKOUT


for 4 Rounds

Amrap 3’

2 Burpees

4 american KB-Swings 24/16

6 Pull-ups

Rest 1’ between Rounds



FREITAG 08.03.2024


CROSSFIT


STRENGTH/SKILL


Chin ups

6-6-5-5-4

(scale with eccentric (half Reps), Rx+ add weight)

*5 (weighted) Push ups after each Set



WORKOUT


20’ Amrap

12 Wall Balls 10/6

12 Deadlifts 60/40



SAMSTAG 09.03.2024


TEAM WORKOUT


STRENGTH


Strict Press

8-8-8-8


Bench Press

6-6-6-6-6


WORKOUT


in Teams of 2

10 Synchronized alternating DB OH Lunges 22,5/15

20 Synchronized Burpees over the DB

30 Med Ball Sit ups (pass the Ball) 10/6

40 Synchronized alternating Dumbbell Snatches 22,5/15

50 Synchronized Dumbbell Goblet Squats 22,5/15

40 Synchronized alternating Dumbbell Snatches 22,5/15

30 Med Ball Sit ups (pass the Ball) 10/6

20 Synchronized Burpees over the DB

10 Synchronized alternating DB OH Lunges 22,5/15



SONNTAG 10.03.2024


OPEN WOD 24.2

MONTAG 26.02.2024

 

CROSSFIT

 

WORKOUT

 

METCON A

2 RNDs

2k Row

4’ Rest

25’ Cap

 

METCON B

2 RNDs

10’ AMRAP

2-4-6-8-10-12-14-16-18…

KB-Swings American

T2B

5’ Rest

 

Try to stay consistent

 

 

DIENSTAG 27.02.2024

 

CROSSFIT

 

STRENGTH

Back Squat

3-3-3-3-3-3-3

 

WORKOUT

8’ AMRAP

3-6-9-12-15….

Burpee

S2OH 50/35

 

 

MITTWOCH 28.02.2024

 

BODYWEIGHT

 

STRENGTH

Isometric Strength Day:

accumulate 2’ 30’’ of following exercises in a 5’ Timewindow:

Handstand Hold

Deadhang

Plank

Wallsit (weigthed if possible, D-Ball)

 

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

 

CROSSFIT

 

STRENGTH

8’ E2MOM 5 Hang Power Cleans

into 6’ E2MOM 3 Hang Power Cleans (increase Weight)

 

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

 

 

DONNERSTAG 29.02.2024

 

CROSSFIT

 

STRENGTH

12’ EMOM

EVEN: 5-8 (strict) HSPU

ODD: 5-8 (strict) T2B

 

WORKOUT

For Time

50-40-30-20-10 reps of:

Push-Ups

Kettlebell Ballistic Rows (24/16 kg)

 

 

FREITAG 01.03.2024

 

CROSSFIT

 

STRENGTH/SKILL

25’ Work on your Ropeclimb

 

WORKOUT

Open WOD 11.6/12.6/18.5

7’ AMRAP

3-6-9-12….

Thruster 43/30

C2B

 

 

SAMSTAG 02.03.2024

 

TEAM WORKOUT

 

STRENGTH

Front Squat

8-8-8-8 ~60%of 1RM

 

Bulgarian Split Squat

10/10-10/10-10/10-10/10

 

WORKOUT

In Teams of 2

Alternate between partners. One exercises whilst the other holds a plate.

 

Partner A:

100 Double unders

50 Pull ups

100 Lunges holding slam ball 20/10

50 WB-Ball Sit ups 10/6

100 Slam Balls 20/10

50 WB-Ball Sit ups 10/6

100 Lunges holding slam ball 20/10

50 Pull ups

100 Double unders

 

Partner B:

Holds plate overhead 15/10

 

 

SONNTAG 03.03.2024

 

OPEN WOD 24.1

MONTAG 19.02.2024

 

CROSSFIT

 

STRENGTH

Chin ups:

8-8-6-6-4-4

weighted if possible

WORKOUT

10 Rounds for Time

10 Wall Balls 10/6

6 Cleans 61/43

 

 

DIENSTAG 20.02.2024

 

CROSSFIT

 

STRENGTH

Push Press

8-8-6-6-4-4

 

WORKOUT

in Teams of 2

12 Rounds for Time

12/10 cal Row

6 Burpee Box step overs 17,5/12,5

 

CAP 17’

 

 

MITTWOCH 21.02.2024

 

BODYWEIGHT

 

STRENGTH

Dips

8-8-8-8-8

 

Inverted Row

8-8-8-8-8

 

WORKOUT

2 Rnds

For reps:

3 minutes of pull-ups

3 minutes of push-ups

3 minutes of sit-ups

3 minutes of air squats

3’ Rest

 

Try to stay consistent

 

CROSSFIT

 

STRENGTH

Dips

5-5-5-5-5

weighted if possible

 

WORKOUT

12’

Buy in: 30 Burpees

Amrap Bella Complex 61/43

(1 Clean - 1 Shoulder to Overhead - 1 Front Squat - 1 Shoulder to Overhead)

 

 

DONNERSTAG 22.02.2024

 

CROSSFIT

 

STRENGTH

 

Front Squat

12’ to work up to a daily max

do 3x3 @75% of daily max

 

WORKOUT

OPEN 21.1

For Time

1-3-6-9-15-21 Wall Walks

10-30-60-90-150-210 Double-Unders

 

Cap 15’

 

 

FREITAG 23.02.2024

 

CROSSFIT

 

STRENGTH

Deadlift

10’ EMOM

6 Deadlifts

 

WORKOUT

For Time

21-15-9

Dumbbell burpee deadlifts 22,5/15

Box jumps

 

 

SAMSTAG 24.02.2024

 

TEAM WORKOUT

 

STRENGTH

Superset

Bench Press & Bent over Row

8-8-8-8-8

 

“Kalsu” in Teams of 2, switch every minute

100 Thrusters (61/43)

 

5 Burpees to start and at the top of every minute

 

 

SONNTAG 25.02.2024

 

FREE GYM!

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