WORKOUT KW51

MONTAG 18.12.2023

CROSSFIT

STRENGTH

A: Strict Press

5-5-5

B: Bent over Row

5-5-5

C: Accumulate a 2’30’’ Plank

TC: 5’

WORKOUT

For time...

30-20-10

Deadlift 80/55

Box Jump 24/20

DIENSTAG 19.12.2023

CROSSFIT

STRENGTH

Deficit Deadlift

On every 1’30’’ for 9'

5 Deadlift (70-75% of 1RM)

WORKOUT

"CINDY"

20’ AMRAP

5 Pull ups

10 Push ups

15 Air Squats

CF-INTERMEDIATE

by coach

MITTWOCH 20.12.2023

CROSSFIT

STRENGTH

Front Squat

5-5-5-5

SKILL

10’ Work on your Kip/Pull up

WORKOUT

3 Rounds 1’ per Station (45’’ Work - 15’’ Rest)

KB Swings russian 24/16

Row for cal

Sumo Deadlift High Pull (KB 24/16)

Box Jumps

Wall Balls 10/6

Rest

DONNERSTAG 21.12.2023

X-MAS PARTY-WARM UP!

CROSSFIT

STRENGTH

A: DB Biceps Curl

4 Sets 12-15 Reps

B: DB Chest-supported Row

4 Sets 12-15 Reps

WORKOUT

In Teams of 4

2 Partners Work, 2 Rest switching each Round

Buy in: 4 Rounds of...

10 synchro Air Squats

10 synchro Med Ball Cleans 10/6

10 synchro Med Ball Sit ups 10/6

Pair A:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15

Pair B:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15

Pair A:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15

Pair B:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15

Pair A:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15

Pair B:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15

Cash out: Whole Team: 100 synchro Burpees

FREITAG 22.12.2023

WEIHNACHTSFEIER! 🥳

SAMSTAG 23.12.2023

FREE GYM!

SONNTAG 24.12.2023

FREE GYM!

MERRY CHRISTMAS! 🎄

WORKOUT KW50

MONTAG 11/12/2023

CROSSFIT

STRENGTH

A: 10’ EMOM

5 Front Squats (starting from the Floor) (60-70% of 1RM)

B: Accumulate a 2’30’’ Deadhang

TC: 5’

WORKOUT

12’ AMRAP

10 Push Press 43/30

10 Back Rack Lunge 43/30

10 Slam Balls 20/10

DIENSTAG 12/12/2023

CROSSFIT

STRENGTH

EMOM 10’

6 Deadlifts (60-70% of 1RM)

WORKOUT

20’ AMRAP

20 Single-under crossovers

10 Burpee Pull-ups

12 Sit-ups

CF-INTERMEDIATE

by coach

MITTWOCH 13/12/2023

CROSSFIT

STRENGTH

A: Hip Thrust

12-12-12-12

B: Bulgarian Split Squats

5 x 6/6

WORKOUT

10' AMRAP

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

Push-Ups

Air Squats

DONNERSTAG 14/12/2023

CROSSFIT

STRENGTH

A: Bent over Row (Barbell)

8-8-6-6-4-4

B: DB-Romanian Deadlift

10-10-10-10

WORKOUT

For Time...

50 Lunges

50 Air Squats

50 Box Step ups

3’ Rest

50 Box Step ups

50 Air Squats

50 Lunges

CF-INTERMEDIATE

by Coach

FREITAG 15/12/2023

CROSSFIT

STRENGTH

A: Inverted Row

12-12-12-12

B: Front Rack Lunges (Barbell)

5 x 5/5

WORKOUT

3 Rounds for time...

20 KB-Swings russian 24/16

20 Hand Release Push-ups

SAMSTAG 16/12/2023

TEAM WORKOUT

STRENGTH

A: Pendlay Row

8-8-8-8-8

B: 10' EMOM

6 Deadlift (62-72% of 1RM)

WORKOUT

350 cal. Row in Teams of 2

Partner 1

Max cal. Row/Ski

Partner 2

10 Bar facing Burpees

10 Thruster 43/30

20 Single-under crossovers

*Change every Time Partner 2 has done 1 Round

The Wod is done when you reach 350 cal.

SONNTAG 17/12/2023

FREE GYM!

WORKOUT KW49

WORKOUT KW49

MONTAG 04.12.2023

CROSSFIT

WORKOUT

EMOM SWEAT SESSION

A: 20' EMOM

1. 12/9 cal Row

2. 8 Deadlift 100/70

3. 12/9 cal Ski

4. 10 Push ups

4’ Rest

B: 20' EMOM

1. 50 Double Unders

2. 5 Deadlifts 140/100

3. 50 Double Unders

4. 5 Weighted Push ups

*Work Time is max 45’’, 15’’ is for Transition

Scale: Cals/Weight/Reps accordingly

DIENSTAG 05.12.2023

CROSSFIT

STRENGTH

Front Squat

20’ to find your 1RM

*Warm up (starting with an empty Barbell) something like

10-10-8-8-5-3-2-1-1-1-(1)

*Aim for 3-4 1RM Attempts

WORKOUT

EMOM until you fail...

10 Wall Ball 10/6

1 Burpee

*add 1 Burpee every Round

CF-INTERMEDIATE

by coach

MITTWOCH 06.12.2023

CROSSFIT

SKILL

10’ Work on your Wall Walk

STRENGTH

Strict Press

8-8-8-8-8

WORKOUT

DB-Fun...

5’ of

30’’ DB Front Squats 17,5/12,5

30’’ Rest

into...

5’ of

30’’ DB alternating Lunges 17,5/12,5

30’’ Rest

into...

5’ of

30’’ DB Thrusters 17,5/12,5

30’’ Rest

DONNERSTAG 07.12.2023

CROSSFIT

WORKOUT

Cardio 45’ Cap

Buy in:

2k Row/Ski

into...

3 Rounds

50 Sit ups

40 Air Squats

30 Double DB Deadlift 22,5/15

20 DB Snatch 22,5/15

10 alternating Single Arm Devil Press 22,5/15

Cash Out:

2k Ski/Row

CF-INTERMEDIATE

by Coach

FREITAG 08.12.2023

FREE GYM!

SAMSTAG 09.12.2023

TEAM WORKOUT

STRENGTH

A: Back Squat

20’ to find your 1RM

*Warm up (starting with an empty Barbell) something like

10-10-8-8-5-3-2-1-1-1-(1)

*Aim for 3-4 1RM Attempts

B: 5x40m Farmers Carry as heavy as possible

WORKOUT

In Teams of 2, I go you go, split as you like

For time...

Buy in: 100 Double Under/300 Single Unders

100 Cal Row

100 Wall Balls 10/6

100 DB Shoulder to OH 22,5/15

100 Box Jumps

100 Cal Ski

100 Burpee Bar touches

Cash out: Synchro Weighted Wall sit 20/10 for accumulated 3’

SONNTAG 10.12.2023

FREE GYM!