TESTING WEEK
(1RM Back Squat, 1RM Deadlift, 1RM Strict Press)
MONTAG 14/03/2022
CROSSFIT
STRENGTH
Back Squat
Find your 1RM
Z.B: 3-2-2-1-1-1
WORKOUT
3' AMRAP
20cal. Row/Ski
15 American Swings 24/16
Max Power Clean & Jerks in rem. time 50/35
Rest 1' and repeat for 4 total RNDs!
DIENSTAG 15/03/2022
CROSSFIT
STRENGTH
8-10 Reverse Grip Bench Press
1' of max effort strict Pull Ups
2' rest, repeat for 3 total sets
WORKOUT
For time:
30 Burpees
30 Double Unders
30 Push Ups
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Cal of choice
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Burpees
Cap. 20'
CF-INTERMEDIATE
STRENGTH
8-10 Reverse Grip Bench Press
max strict Pull Ups
2' rest, repeat for 3 total sets
WORKOUT
For time:
20 Burpees
20 Double Unders
20 Push Ups
20 Double Unders
20 Box Jumps 24/20"
20 Double Unders
20 Cal of choice
20 Double Unders
20 Box Jumps 24/20"
20 Double Unders
20 Push-Ups
20 Double Unders
20 Burpees
Cap. 20'
MITTWOCH 16/03/2022
CROSSFIT
STRENGTH
Deadlift
Find your 1RM
z.B.: 5-3-2-1-1-1
WORKOUT
18' to get as far as possible..
5 RNDs:
5 T2B
5 Wall Balls 10/5
6 RNDs
6 T2B
6 Front Rack lunges 35/20
7 RNDs
7 T2B
7 Front Squats 45/30
8 RNDs
8 T2B
8 Back Squats 55/40
DONNERSTAG 17/03/2022
CARDIO
For Time:
10 Pull Ups
20 cal. Row/Ski or Bike
10 Pull Ups
30 Sit Ups
20 cal. Row/Ski or Bike
10 Pull Ups
400m Run
30 Sit Ups
20 cal. Row/Ski or Bike
10 Pull Ups
50 Russian KB Swing 24/16
400m Run
30 Sit Ups
20 cal. Row/Ski or Bike
10 Pull Ups
60 Wall Balls 8/4
50 Russian KB Swing 24/16
400m Run
30 Sit Ups
20 cal. Row/Ski or Bike
10 Pull Ups
cap. 45'
CF-INTERMEDIATE
CARDIO
For Time:
5 Pull Ups
10 cal. Row/Ski or Bike
5 Pull Ups
20 Sit Ups
10 cal. Row/Ski or Bike
5 Pull Ups
300m Run
20 Sit Ups
10 cal. Row/Ski or Bike
5 Pull Ups
40 Russian KB Swing
300m Run
20 Sit Ups
10 cal. Row/Ski or Bike
5 Pull Ups
50 Wall Balls 8/4
40 Russian KB Swing
300m Run
20 Sit Ups
10 cal. Row/Ski or Bike
5 Pull Ups
cap. 40’
FREITAG 18/03/2022
STRENGTH
Strict Press
Find your 1RM
z.B.: 3-3-2-1-1-1
WORKOUT
7' AMRAP
7 Hang Power Cleans
7 Front Squats
Rest 3min.
7min. AMRAP:
7 Burpees
7 Push Jerks
*’use a 50/35kg BB
SAMSTAG 19/03/2022
CrossFit OPEN WOD 22.2
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
RX: 100/70
Scaled: 60/40
Cap. 10'
WORKOUT
For time, in teams of 2
On a 35’ running clock..
100 Cal Row
100 Box Jumps
100 Cal Ski
100 DB Push Press 22,5/15
100 Double Unders (Each)
100 Sit Ups
In remaining time, complete as many 100m sprints as possible. I go, you go style.
SONNTAG 20/03/2022
FREE GYM!