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
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