Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.
MONTAG 30.12.2024
WORKOUT
4 x AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
DIENSTAG 31.12.2024
Silvester Workout
STRENGTH:
Find your 1 RM DEADLIFT
WOD:
For Time
Complete as a team of 4 athletes
Calories on the Rower/Ski and Barbell Thrusters 40/50
21 - 18 - 15 - 12
2 Barbells for a Team
every Athlete has to complete the Thrusters before the next Athlete can start on the next set of calories
Teams rest 3:00 then complete
5:00 AMRAP
slam balls/plate G2OH - 10/20 for max reps
2 athletes working while 2 are resting
MITTWOCH 01.01.2025
FREE GYM!
DONNERSTAG 02.01.2025
WORKOUT - OPEN 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
FREITAG 03.01.2025
WORKOUT - CROSSFIT TOTAL
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
SAMSTAG 04.01.2025
STRENGTH:
Thrusters
On a 10:00 clock:
Build to a heavy 3-rep push press
SKILL
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
WORKOUT:
RX
5 rounds for time:
50 double-unders
10 thrusters (29/43 kg)
SONNTAG 05.01.2025
FREE GYM!
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