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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!

MONTAG 27.11.2023


CROSSFIT


STRENGTH


Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 70% of 1RM Back Squat

Set #2 – 4 Back Squats @ 75% of 1RM Back Squat

Set #3 – 2 Back Squats @ 80% of 1RM Back Squat


Wave #2

Set #4 – 6 Back Squats @ 75% of 1RM Back Squat

Set #5 – 4 Back Squats @ 80% of 1RM Back Squat

Set #6 – 2 Back Squats @ 85% of 1RM Back Squat


WORKOUT


For Time...


21 Deadlift 100/70

9 Burpees over Bar

15 Deadlift 100/70

15 Burpees over Bar

9 Deadlift 100/70

21 Burpees over Bar



DIENSTAG 28.11.2023


CROSSFIT


STRENGTH


Snatch Deadlift

6-6-6-6-6


WORKOUT


8’ AMRAP


8 Hang Power Snatch

8 Box Jumps

3’ Rest

8’ Amrap

8 OHS

8 T2B

Rx 40/30



CF-INTERMEDIATE

by coach



MITTWOCH 29.11.2023


CROSSFIT


WORKOUT


SKILL


10’ Work on your Kip -> Focus on T2B


AMRAP SWEAT SESSION 35’


0-5’ AMRAP:

45/30 cal Row/Ski

Max Russian KB-Swings in remaining Time 24/16


5-10’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


10-15’ AMRAP:

45/30 cal Ski/row

Max Russian KB-Swings in remaining Time 24/16


15-20’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


25-30’ AMRAP:

20 Shuttle Runs (5m/10m)

Max Russian KB-Swings in remaining Time 24/16


30-35’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups



DONNERSTAG 30.11.2023


CROSSFIT


STRENGTH


Bulgarian Split Squats

6/6-6/6-6/6-6/6-6/6

30’’ L-sit Hold after each set


Weighted Good Morning (Barbell)

8-8-8-8


WORKOUT


12’ AMRAP


35 DU

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks


Rx: 60/40



CF-INTERMEDIATE

by Coach



FREITAG 01.12.2023


CROSSFIT


STRENGTH


Super Set:

Bench Press

6-6-6-6-6

Biceps DB-Curl

12/12-12/12-12/12-12/12


WORKOUT


5 x 2’ AMRAP


30 Air Squats (scaled 20 Reps)

max Med Ball Cleans 10/6

1’ rest



SAMSTAG 02.11.2023


TEAM WORKOUT


STRENGTH


A: Thruster

5-5-4-4-3-3

*increase Weight


B: Back Rack Lunges (Barbell):

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


WORKOUT


For Time in Teams of 2 i go you go style, resting Buddy Planks in the First Part and Deadhangs in the 2nd Part


12 Rounds each

24 Double Unders

8 alternating DB Power Snatch 22,5/15


into 6 Rounds each

12 Wall Balls 10/6

2/2 Single arm Devil Press



SONNTAG 03.12.2023


FREE GYM!

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!

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