MONTAG 02.03.2020
CF-BASICS - MODUL I
Basic Movements
CROSSFIT
STRENGTH
14‘ E2MOM
1 Deadlift
Tempo: 6-1-X-1
WOD – 4RFT 400m Ski/Row 15 Overhead Squats, 40/25
CF-INTERMEDIATE
STRENGTH
Deadlift
12-10-8-6-4
WOD – 4RFT 200m Ski/Row
7 Push Press 30/20
3 Burpees over the Bar
DIENSTAG 03.03.2020
CF-BASICS - MODUL V
Weightlifting
CROSSFIT
STRENGTH
Bench Press
6-6-6
4-4-4
2-2-2
WOD – for Time 400m Row 15 Back Squats 70/45 400m Ski 12 Back Squats 70/45 400m Row 9 Back Squats 70/45
400m Ski
MITTWOCH 04.03.2020
CF-BASICS - MODUL II
Squat
CROSSFIT
SKILL/STRENGTH
Hang Power Cleans
5-5-5-5-5
5 Rounds for time of: 50 Double-unders 7 Chest to Bar Pull Ups 7 Toes to Bar 7 Ring Dips
CF-INTERMEDIATE
SKILL/STRENGTH
Hang Power Cleans
5-5-5-5-5
WOD – 10‘AMRAP 30 Double- or Single Unders 7 Pull Ups or Inverted Rows 7 Knee to Elbow 7 Box-Dips
DONNERSTAG 05.03.2020
CF-BASICS - MODUL III
Press
CROSSFIT
STRENGTH
10‘ E2MOM
12 Front Squats @70% of 1RM
WOD – 15‘ AMRAP 300m row/ski 12 Push Press @ 70% of 1RM
6 Burpees over the Bar
CF-INTERMEDIATE
STRENGTH
10‘ E2MOM
8-12 Front Squats
WOD – 10‘ AMRAP 150m row/ski 6 Deadlifts
12 Sit Ups
FREITAG 06.03.2020
CF-BASICS - MODUL IV
Pull
CROSSFIT
SKILL
Kipping Technique
- Pull Up/Muscle Up
- HSPU
WOD - "Nate" 20‘ AMRAP 2 Ring Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings, 24/16
SAMSTAG 07.03.2020
FUN DAY
STRENGTH A
DB-Bench Press
4 x AMRAP
STRENGTH B
DB-Flys
3 x AMRAP
WOD – 4 RFT 300m Run
3 RNDs of “Cindy“
SONNTAG 08.03.2020
FREE GYM!