MONTAG 21/03/2022
CROSSFIT
STRENGTH
4 Super Sets
6 Back Rack Lunges
10-12 Heavy Russian Twists
WORKOUT
5RFT
15cal. of choice
15 Wall Balls 10/6
15 Double DB-Hang Cleans 20/12,5
Cap 20'
DIENSTAG 22/03/2022
CROSSFIT
STRENGTH
A: Push Press
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% (shoot for more than 5!)
B: Push Jerk
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% (shoot for more than 5!)
WORKOUT
2 RNDs of
3' AMRAP
15/12cal. Ski
15 Pull Ups
Max DB-Push Press in rem. time
1' rest
3' AMRAP
15cal. row
15 Push Ups
Max Sumo Deadlift High Pulls 40/30
1' rest
Score = total reps of Push Press & SDHP´s combined!
CF-INTERMEDIATE
STRENGTH
A: Push Press
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% (shoot for more than 5!)
B: Push Jerk
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% (shoot for more than 5!)
WORKOUT
2 RNDs of
3' AMRAP
10/8cal. Ski
10 Pull Ups
Max DB-Push Press in rem. time
1' rest
3' AMRAP
10/8cal. row
10 Push Ups
Max Sumo Deadlift High Pulls
1' rest
Score = total reps of Push Press & SDHP´s combined!
MITTWOCH 23/03/2022
CROSSFIT
CARDIO
For time
400m Run
120 Double Unders
400m Run
100 Air Squats
400m Run
80 Ab Mat Sit Ups
400m Run
60 Alt. DB-Snatches
400m Run
40 T2B
400m Run
20 Handstand Push Ups
400m Run
Cap 35'
DONNERSTAG 24/03/2022
CROSSFIT
STRENGTH
A: Power Clean
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% shoot for 5-8 reps!
B: Front Squat
1 x 5@65%
1x5@75%
1 x Max reps @85% shoot for 5-8 reps!
WORKOUT
On a 15' running clock..
10 Wall Balls 10/6
50 Push Ups
20 Wall Balls 10/6
40 Push Ups
30 Wall Balls 10/6
30 Push Ups
40 Wall Balls 10/6
20 Push Ups
50 Wall Balls 10/6
10 Push Ups
In rem. time, complete as many cals as possible - switch betw. Row & Ski every 10cal.
CF-INTERMEDIATE
STRENGTH
A: Power Clean
1 x 5 @65%
1 x 5@75%
1 x Max reps @85% shoot for 5-8 reps!
B: Front Squat
1 x 5@65%
1x5@75%
1 x Max reps @85% shoot for 5-8 reps!
WORKOUT
On a 15' running clock..
5 Wall Balls
30 Push Ups
10 Wall Balls
25 Push Ups
15 Wall Balls
20 Push Ups
20 Wall Balls
15 Push Ups
25 Wall Balls
10 Push Ups
30 Wall Balls
5 Push Ups
In rem. time, complete as many cals as possible - switch betw. Row & Ski every 10cal.
FREITAG 25/03/2022
CROSSFIT
STRENGTH
A: Incline Bench Press
6-6-6-6
As heavy as possible for all sets
B: Bend over Row
8-8-8-8
As heavy as possible for all sets
WORKOUT
15' to get as far as possible..
13 Pull Ups
13 American Swings
13 Cal.
12 Pull Ups
12 American Swings
12 Cal.
11 Pull Ups
11 American Swings
11 Cal.
...All the way to reach 1 of each.
*Ladies RX is starting at 12 instead of 13
* alternate betw. Row, Ski and Bike
*Use a 24/16kg KB
SAMSTAG 26/03/2022
FUN DAY
OPEN WOD 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Men Rx: 42,5kg, then 52,5kg, then 60kg
Women Rx: 30kg, then 35kg, then 40kg
Men scaled: 30kg, then 40kg, then 47,5kg
Women scaled: 20kg, then 25kg, then 30kg
Time cap: 12 minutes
WORKOUT
For time, in teams of 2...
1000m Row (250m intervals)
900m Run (150m intervals)
1000m Row (250m intervals)
15 Clean & Jerks 60 or 50% of 1RM
15 Clean & Jerks 70 or 55% of 1RM
15 Clean & Jerks 80 or 60% of 1RM
1000m Row (250m intervals)
900m Run (150m intervals)
1000m Row (250m intervals)
10 Clean & Jerks 80 or 60% of 1RM
10 Clean & Jerks 90 or 65% of 1RM
10 Clean & Jerks 100 or 70% of 1RM
*Only 1 person works at a time.
*No rest betw. sections
*scaling = %of your 1RM
SONNTAG 27/03/2022
FREE GYM!