Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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IMPRESSUM     /     DATENSCHUTZ

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HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

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WORKOUT KW27

MONTAG 01.07.2019


CROSSFIT


STRENGTH

Strict C2B-Pull Ups

3 x AMRAP

12 banded Lat Pulls betw. Sets


WOD – for time [cap 25min]

100 Air Squats

75 DB Push Press (22,5/15)

50 Box jumps

25 Wall Balls 10/6

10 HSPUs

400m Row

400 m Ski


CF-ENDURANCE


WOD A - for time

50 Air Squats

25cal Row

40 russian KB-Swings

20cal Row

30 Sit ups

15cal Row

20 Push ups

10cal Row

10 Burpees


WOD B - for time

50 Air squats

25cal Ski

40 Russian KB Swings

20cal Row

30 sit ups

15cal Row

20 Push ups

10cal Ski

10 Burpees


Total Time cap. 50min - Rest 5min betw. WODs

Rest of time easy rowing/skiing - change every 500 m



DIENSTAG 02.07.2019


CROSSFIT


STRENGTH A

Fals grip Ring Pull ups

3-3-3-3-3

Ring Dips /Push ups

5-5-5-5-5


STRENGTH B

4 Rounds

30 sec Hollow Rock Hold

5 V-ups

10 Hollow rocks

1min Rest


5min Rest - then:


WOD - 5RFT [20 min cap]

20 goblet squats 22,5/17,5

5 devil Press 22,5/17,5

20 Kb American Swings 24/16



MITTWOCH 03.07.2019


CROSSFIT


STRENGTH

Back Squat

5-5-5-5-5

*5 depth Jumps - 24 inch box bet. Sets


WOD – 7min AMRAP

15 KB russian Swings (24/16)

12 Box Jumps

9 T2B

6 HSPUs/Push ups


Rest 5 min - then:


5 RNDs for Quality

10 Hollow Rock

10 v- ups

10 Tuck ups

10sec Hollow Hold


CF-SKILLS & GYMNASTICS


-Box Jump

-GHD-Sit Up


DONNERSTAG 04.07.2019


CROSSFIT


STRENGTH

EMOM 12 min

1) 5-10 T2B

2) 3-5 HSPU

3) 30-45 sec Arch Hold


WOD – 2RFT [cap 20min]

30 Hang Power cleans

30 Front Squats

30 Push press

(use a 40/30kg BB)


STRENGTH CLUB


STRENGTH A

Bench Press

3-3-3-3-3


STRENGTH B

Incline Bench Press

5-5-5-5-5


STRENGTH C

Calf Raises

4 x AMRAP


FREITAG 05.07.2019


CROSSFIT


STRENGTH A

Deadlift

Build up to a heavy Set of 3

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

5 seated Box Jumps betw. sets


WOD – 4RFT [10min cap]

6 Push Press 50/40

6 Sumo DL High pulls 50/40

6 single Arm Kb push press 24/16


Summer Body Core Finisher

2 x TABATA

- Plank

- Arch Hold

- Hollow Hold

- Mountain climber


CF-ENDURANCE


WOD A – 7min AMRAP

200 m Ski

15 T2B


WOD B – 7min AMRAP

200 m Row

15 DB SOH Walking Lunges 15/10


WOD C – 7min AMRAP

200m Ski

15 DB Push Press 15/10


WOD D - 7min AMRAP

200m Row

15 KB Deadlifts 24/20 per hand


*Rest 5min betw. WODs


SAMSTAG 06.07.2019


TEAM WORKOUT


STRENGTH A

Strict Press

5-5-5-5-5


STRENGTH B

Hip Thrusts

10-10-8-8-6-6-4-4


“DAVID MARSHALL” CROSSFIT PAYBACK MEMORIAL WOD

For Time (with a Partner)

Buy-In:

1 K Run with Med Ball (20/14 lb)*

Then, perform:

80 Toes-to-Bars

100 Box Jump Overs (30/24 in)

120 Pull-Ups

160 Kettlebell Swings (2/1.5 pood)

180 Push-Ups

200 Air Squats

Cash-Out:

1 K Run with Med Ball (20/14 lb)*

* 10 Burpee penalty for each ball drop



SONNTAG 07.07.2019


FREE GYM