MONTAG 29.07.2024
CROSSFIT
WORKOUT
AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15.2-m handstand walk
– 5 ft of handstand walking = 1 rep.
DIENSTAG 30.07.2024
CROSSFIT
STRENGTH WORK
Pre-workout:
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.
WORKOUT
For time:
50 power cleans (43/61 kg)
– At the top of every minute, perform 10 box jumps (51/61 cm).
– 10:00 time cap.
MITTWOCH 31.07.2024
CROSSFIT
SKILL WORK
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
WORKOUT
For time:
500-m row/ski
20 pike push-ups (51/61 cm)
500-m row/ski
35 hand-release push-ups
500-m row/ski
50 push-ups
500-m row/ski
DONNERSTAG 01.08.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
3-3-3-3-3-3-3
Back squat.
FREITAG 02.08.2024
CROSSFIT
WORKOUT
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)
1:00 deadlifts (70/102 kg)
– No rest between rounds.
SKILL WORK
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
SAMSTAG 03.08.2024
STRENGTH
7 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
WORKOUT
20 rounds time with a partner:
7 push presses (34/52 kg)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
SONNTAG 04.08.2024
FREE GYM!