MONTAG 25.03.2024
CROSSFIT
STRENGTH:
Deficit Deadlift:
8-8-8-8-8
WORKOUT
For time 15’ Cap
15m handstand walk**
25 toes-to-bar
15m handstand walk
50 alternating DB snatches 22.5/15
15m handstand walk
25 toes-to-bar
15m handstand walk
**1st scaling Option 24 alternating shoulder taps against the wall
**2nd scaling Option 24 alternating shoulder taps in a plank
DIENSTAG 26.03.2024
CROSSFIT
STRENGTH
DB - altering single arm Bench Press
6/6-6/6-6/6-6/6-6/6
WORKOUT
Jackie - For Time:
1000m Row
50 Thrusters 20/15
30 Pull ups
(Start in 2 Heats)
MITTWOCH 27.03.2024
BODYWEIGHT
STRENGTH
5 Sets of 3-5 Wall walks
WORKOUT
Complete as many reps as possible in 10’ of:
10 double-DB box step-ups 15/10
150/120m Row/Ski
Post-workout:
Tabata 4’
20’’ V-ups
10’’ rest
20’’ flutter kicks
10’’ rest
CROSSFIT
STRENGTH
4 Sets of this Push Complex: 2 Strict Press + 4 Push Press
WORKOUT
Complete as many reps as possible in 10’ of:
10 double-DB box step-ups 15/10
150/120m Row/Ski
Post-workout:
Tabata 4’
20’’ V-ups
10’’ rest
20’’ flutter kicks
10’’ rest
DONNERSTAG 28.03.2024
CROSSFIT
WORKOUT
Strict Elizabeth - For time: 12’ Cap
21-15-9
Squat cleans 60/40
Strict ring dips**
** Scaling Options:
Jumping ring dips, Box Dips, Jumping Bar Dips
STRENGTH
Post-workout
On a 10’ clock:
Build to a heavy 1-rep squat clean
FREITAG 29.03.2024
CROSSFIT
STRENGTH/SKILL
15’ Work on your Turkish get up
WORKOUT
3 rounds for time: 16’ Cap
60 Bodyweight-lunges
40 double-unders**
20 (weighted) Sit ups
** Scaling Options: 1’ of DU-Attempts
Post-workout:
3 Sets of 12-15 weighted Good Mornings (BB or Plate)
SAMSTAG 30.03.2024
TEAM WORKOUT
STRENGTH
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
(weighted) Pull-ups:
5-5-5-4-4-4
WORKOUT
With a partner, complete as many rounds as possible in 25’ of:
20 thrusters 60/40
400-m run**
– Run together; split thrusters as needed.
**Scaling Options: 500/400m Row/Ski-erg
SONNTAG 31.03.2024
FREE GYM!