WORKOUT KW47

MONTAG 20.11.2023

CROSSFIT

STRENGTH

A: E2MOM

6 Back Squats @75%+ of 1RM

B: E2MOM

4 Front Squats @80%+ of 1RM

WORKOUT

12' AMRAP

1 Wall Walk

2 Pull Ups

3 Sit Ups

2 Wall Walks

4 Pull Ups

6 Sit Ups

3 Wall Walks

6 Pull Ups

9 Sit Ups...

DIENSTAG 21.11.2023

CROSSFIT

STRENGTH

A: Deadlift

6-6-6-6-6 @75%+ of 1RM

B: DB OH Lunge

5 x 6/6

WORKOUT

12’ AMRAP

5 Pull ups

10 Push ups

15 V-Ups

CF-INTERMEDIATE

by coach

MITTWOCH 22.11.2023

CROSSFIT

STRENGTH

Zombie Squats

10-10-10-10-10

SKILL

5’ Double Under Technique

WORKOUT

20’ AMRAP

250/200m Row and Ski

25 Double Unders

10 Double KB Swings (RX male 16+16, female 12+12)

DONNERSTAG 23.11.2023

CROSSFIT

SKILL

10’ Work on your Kip

STRENGTH

Frontrack back step Lunges

5 x 5/5

WORKOUT

21-15-9

Push Press 50/35

Toes to bar

CF-INTERMEDIATE

by Coach

FREITAG 24.11.2023

CROSSFIT

STRENGTH

Front Squat

6-5-4-3-4-5-6

WORKOUT

25’ AMRAP

500/400m Row or Ski (switch every round)

15 Wall Balls 10/6

10 Burpee Bar/Ring touches

5 Med Ball Cleans 10/6

SAMSTAG 25.11.2023

TEAM WORKOUT

STRENGTH

A: Romanian DB-DL

8-8-8-8-8

*3 seated Box Jumps after each set

B: Grip-Strength

Accumulate 5’ of Deadhang 10’ Cap

C: Core-Strength

Accumulate 5’ of Plank 10’ Cap

WORKOUT

For Time in Teams of 2 i go you go style, resting Buddy holds 2 DB 22,5/15

40 Double-Unders

40 Box Step-Ups with D-ball (20/10) (sub with a Plate)

40 Push Press (30/20)

30 Double-Unders

30 Box Step-Ups with D-ball (20/10) (sub with a Plate)

30 Push Press (43/30)

20 Double-Unders

20 Box Step-Ups with D-ball (20/10) (sub with a Plate)

20 Push Press (50/35)

10 Double-Unders

10 Box Step-Ups with D-ball (20/10) (sub with a Plate)

10 Push Press (61/43)

SONNTAG 26.11.2023

FREE GYM!

WORKOUT KW46

MONTAG 13.11.2023

CROSSFIT

STRENGTH

A: 3x1’ (weighted) Deadhang

B: Backsquat

6-6-5-5-4-4

*Increase weight

WORKOUT

On a 10‘ running clock…

Buy in: 750/650m Row/Ski

In remaining time…

AMRAP

50 Dumbbell Snatches

30 Single Arm Dumbbell S2OH

10 Single Arm Devil Press

*RX 22,5/15

DIENSTAG 14.11.2023

CROSSFIT

SKILL

Sumo Deadlift High Pull

STRENGTH

Bent over Row

8-8-8-8

WORKOUT

5’ AMRAP

10 High Pulls

10 Sumo Deadlift High Pulls

10 Deadlifts

2’ Rest

5’ AMRAP

10 Powers Snatches

10 Overhead Squats

10 Push ups

RX 20/15

MITTWOCH 15.11.2023

CROSSFIT

SKILL

10’ Work on your Kip

STRENGTH

Heavy Farmers Walk

5x40m as heavy as possible

WORKOUT

For time…

150 Kettlebell-swings russian 24/16

Every time you break, or after 30 Reps do 1 round of “Cindy“

5 Pull ups

10 Push ups

15 Air Squats

DONNERSTAG 16.11.2023

CROSSFIT

STRENGTH

Deadlift

8-8-6-6-4-4

*Increase weight

3 seated high Box jumps after each Set

WORKOUT

Benchmark WOD “JACKIE“

2 Heats!

For time…

1000m Row

50 Thrusters 20/15

30 Pull ups

(scale Pull-ups with jumping Pull ups)

FREITAG 17.11.2023

CROSSFIT

STRENGTH

10‘ E2MOM

3 Wall Walks

WORKOUT

5 Rounds-EMOM – 45‘‘ work/15‘‘ rest

1. 12/9 Cal Row

2. Max Wall Balls 10/6

3. 12/9 Cal Ski

4. Max Burpee Bar touches

2’ Rest

SAMSTAG 18.11.2023

TEAM WORKOUT

STRENGTH

A: Bench Press

6-6-6-6-6

B: Strict Press

8-8-8-8

WORKOUT

D-Ball Fun

20’ Amrap

10 D-Ball Squats

10 D-Ball Lunges

10 D-Ball Box Step ups

10 D-Ball Hang Squat Clean

10 D-Ball Thruster

10 D-Ball Shoulder 2 Shoulder

RX: 20/10

Every time you let go of your D-Ball you do 10 Burpees

SONNTAG 19.11.2023

FREE GYM!

WORKOUT KW45

MONTAG 06/11/2023

CROSSFIT

STRENGHT

Strict press

8-8-8-8

DB-bent over row

8-8-8-8

WORKOUT

2 RFT

10/10 single arm Devil press 22,5/15

20 Pull ups

10/10 DB-Snatches 22,5/15

500 Row/Ski

DIENSTAG 07/11/2023

CROSSFIT

STRENGTH

A: 10‘ E2MOM

5 Weighted Push ups

B: 10‘ E2MOM

3-5 Weighted Chin ups

WORKOUT

10-9-8-7-6-5-4-3-2-1

DB-Deadlift

DB-Floor Press

DB-Squat Clean

(Choose one weight for all Movements 22,5/15 is Rx)

CF-INTERMEDIATE

STRENGTH

A: 10‘ E2MOM

5 Weighted Push ups

B: 10‘ E2MOM

3-5 Weighted Chin ups

WORKOUT

12-10-8-6-4-2

DB-Deadlift

DB-Floor Press

DB-Squat Clean

MITTWOCH 08/11/2023

CROSSFIT

STRENGTH

Overheadsquat

8-8-8-8

*Superset with 20 Walking Lunges

WORKOUT

2 RNDs of…

2' AMRAP

10 Goblet Squats 24/16

200m Row

Amrap Goblet Squats 24/16

3' Rest

2' AMRAP

10 Pull Ups

200m Ski

Amrap Pull ups

(Scaling is Jumping pullups)

3' Rest

DONNERSTAG 09/11/2023

STRENGTH

Inverted Row

10-10-10-10

Dips (Rings or Boxes)

8-8-8-8

WORKOUT

12‘ AMRAP

15 Med-Ball Cleans 10/6

12 DB-Snatch 22,5/15

9 T2B

FREITAG 10/11/2023 CROSSFIT

50' AMRAP

30 Double unders

250m Ski/Row

10 Sit ups or 5 T2B min. K2E with touch

10 KB Russian Swings 24/16

10 Goblet Squats 24/16

(Swing and Squat has to be done @ the same weight)

SAMSTAG 11/11/2023

TEAM WORKOUT

STRENGTH

Weigthed Pull Up

6-5-5-4-4

Scaling is 3-3-3-3-3 eccentric Pullup with at least 3‘‘ decent

Single Arm flat bench supported Dumbbell Row

8/8-8/8-8/8-8/8

WORKOUT

25‘ to get as far as possible

10 DB Goblet Squats

10 DB Goblet Squats

10/10 DB Clean and Jerk

10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges

10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges

10/10 DB Box step up

10 DB Goblet Squats

10/10 DB Clean and Jerk

10/10 DB Snatch

10/10 DB Front rack lunges

10/10 DB Box step up

10/10 DB Devil Press

All movements with 1 DB @ the same weight

RX @ 22,5/15

SONNTAG 12/11/2023

FREE GYM!