WORKOUT KW1
TESTING WEEK 1 OF 2
MONTAG 02/01/2023
CROSSFIT
STRENGTH
Back Squat
15' to find your 1RM
WORKOUT
5 RFT...
15 Burpees
30 KB-Russian Swings 24/16
*E2MOM: 30 Double Unders
TC: 18'
DIENSTAG 03/01/2023
CROSSFIT
SKILL
Toes to Bar
(Focus on kipping technique)
WORKOUT
''KAREN''
For time...
150 Wall Balls 10/6
CF-INTERMEDIATE
SKILL
Toes to Bar
(Focus on kipping technique)
WORKOUT
''KAREN''
For time...
150 Wall Balls
Intermediate: 100 Wall Balls
(Optional)
MITTWOCH 04/01/2023
CROSSFIT
STRENGTH
Bench Press
15' to find your 1RM
WORKOUT
4 Rounds of...
40'' of max Burpee Box Jumps
20'' rest/transition
40'' of max KB-American Swings 24/16
20'' rest/transition
40'' of max Double Unders
20'' rest/transition
DONNERSTAG 05/01/2023
CROSSFIT
STRENGTH
20' EMOM
min 1: 10-12 GHD-Sit Ups
min 2: 10-12 BB-Good Mornings
min 3: 20-30'' Hollow Hold
min 4: 10-15 Weighted Knee Tucks
min 5: Plank
WORKOUT
''FRAN"
For time...
21-15-9
Thrusters 42,5/30
Pull Ups
CF-INTERMEDIATE
STRENGTH
15' EMOM
min 1: 10-12 GHD-Sit Ups
min 2: 10-12 BB-Good Mornings
min 3: 20-30'' Hollow Hold
min 4: 10-15 Weighted Knee Tucks
min 5: Plank
WORKOUT
''FRAN"
For time...
21-15-9
Thrusters
Pull Ups
FREITAG 06/01/2023
FREE GYM!
SAMSTAG 07/01/2023
TEAM-WORKOUT
STRENGTH
1RM of choice!
WORKOUT
For time, in teams of 2...
3 Rounds...
30 Pull Ups
30 Front Squats 40/30
30 KB-American Swings 24/16
6cal. Row/Ski
2 Rounds...
30 Pull Ups
30 Front Squats 50/35
30 KB-American Swings 24/16
1 Round...
30 Pull Ups
30 Front Squats 60/40
30 KB-American Swings 24/16
SONNTAG 08/01/2023
FREE GYM!