WORKOUT KW20

MONTAG 13.05.2024

CROSSFIT

WORKOUT

"Havana Benchmark"

25' AMRAP

150 double-unders

50 push-ups

15 power cleans (56/84 kg)

INTERMEDIATE

25' AMRAP

100 double-unders

30 push-ups

15 power cleans (43/61 kg)

DIENSTAG 14.05.2024

CROSSFIT

HEAVY DAY

0:00-10:00

1-rep-max clean

10:00-20:00

1-rep-max bench press

20:00-30:00

1-rep-max overhead squat

INTERMEDIATE

0:00-10:00

3-rep-max clean

10:00-20:00

3-rep-max bench press

20:00-30:00

3-rep-max overhead squat

MITTWOCH 15.05.2024

CROSSFIT

WORKOUT

For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

TC: 14'

INTERMEDIATE

For time:

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

TC: 14'

SKILL WORK

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

DONNERSTAG 16.05.2024

For time:

27-21-15-9

DB thrusters (10/15 kg)

Pull-ups

– Use two DBs

TC: 13'

FREITAG 17.05.2024

CROSSFIT

STRENGTH

On a 10:00 clock:

Build to a heavy 3-rep push jerk

WORKOUT

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (43/61 kg)

TC: 14'

SAMSTAG 18.05.2024

TEAM WORKOUT

STRENGTH

6-6-6-6

Back Squat

4-4-4-4

Front Squat

WORKOUT

RX

For time with a partner:

60 synchronized AbMat sit-ups

80/120 calories

60 toes-to-bars

56/80 calories

60 synchronized strict knees-to-elbows

42/60 calories

– Use any machine for calories.

TC: 25'

SONNTAG 19.05.2024

FREE GYM!

WORKOUT KW19

MONTAG 06.05.2024

CROSSFIT

STRENGTH

On a 10:00 clock:

5 push presses

– Build to a heavy set of 5 reps

WORKOUT

7 sumo deadlift high pulls (29/43 kg)

7 push presses

7 box jump-overs (61/76 cm)

DIENSTAG 07.05.2024

CROSSFIT

WORKOUT

For time

9-7-5

Deadlifts (56/84 kg)

Hang power cleans

Front squats

TC: 7'

INTERMEDIATE

For time

9-7-5

Deadlifts (43/61 kg)

Hang power cleans

Front squats

SKILL WORK

Accumulate

50 (loaded) good mornings

MITTWOCH 08.05.2024

CROSSFIT

WORKOUT "CINDY

As many rounds as possible in 20 minutes of

5 pull-ups

10 push-ups

15 air squat

INTERMEDIATE

As many rounds as possible in 20 minutes of

3 pull-ups

6 push-ups

15 air squats

DONNERSTAG 09.05.2024

FREE GYM!

FREITAG 10.05.2024

CROSSFIT

WORKOUT

For time

20 burpees

100 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

400/500-m row

50 single-arm overhead DB lunges

400/500-m row

20 left-arm DB snatches

20 right-arm DB snatches

100 double-unders

20 burpees

– Use one dumbbell (15/22.5 kg)

– Switch arms on the lunges as needed

SAMSTAG 11.05.2024

TEAM WORKOUT

STRENGTH

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

Weighted dip

times

2 rounds for time with a partner:

50 KB swings (24/32 kg)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 7.5m down/7.5m back

TC: 20'

SKILL WORK

1 set:

200-m single-arm KB overhead carry

– Use workout KB.

– Switch hands as needed.

SONNTAG 12.05.2024

FREE GYM!

WORKOUT KW18

MONTAG 29.04.2024

CROSSFIT

WORKOUT

As many rounds as possible in 10 minutes of

10 thrusters (38/52 kg)

10 power snatches

DIENSTAG 30.04.2023

CROSSFIT

WORKOUT

6 rounds for time:

9 hang squat cleans (47/70 kg)

6 bar muscle-ups

TC: 15'

INTERMEDIATE

6 rounds for time:

9 hang squat cleans (34/52 kg)

6 jumping chest-to-bar pull-ups or jumping muscle-ups

MITTWOCH 01.05.2024

FREE GYM!

DONNERSTAG 02.05.2024

CROSSFIT

SKILL WORK

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB or KB

WORKOUT

For time

80 DB box step-ups (51/61 cm) (15/22.5 kg)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

TC: 17'

INTERMEDIATE

For time

80 DB box set-ups (51/61 cm) (12.5/15 kg)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.

FREITAG 03.05.2024

CROSSFIT

SKILL WORK

10:00-15:00 of skin the cat practice

WORKOUT

5 rounds

30'' row

30'' push-ups

Rest 2:00

– Score is total calories and push-up reps.

SAMSTAG 04.05.2024

TEAM WORKOUT

STRENGTH

Front Squat

8-8-6-4-2-2

5 Box drop jumps after each Set

WORKOUT

AMRAP 24 with a partner

24 Russian KB swings (24/32 kg)

12 handstand push-ups**

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

**Scale with double-KB presses

SONNTAG 05.05.2024

FREE GYM!