MONTAG 03/04/2023
CROSSFIT
STRENGTH
Front Squat
7-7-5-5-3-3
WORKOUT
''CINDY meets CRACE''
15' to get as far as possible...
5 rounds of ''Cindy''
into: 30 C&J´s 60/40
into: 5 rounds of ''Cindy''
1 round of Cindy is:
5 Pull Ups
10 Push Ups
15 Air Squats
DIENSTAG 04/04/2023
CROSSFIT
STRENGTH
Bench Press
7-7-5-5-3-3
*Superset with 12/9cal. Row
WORKOUT
3 RFT...
400m Run
21 KB-American Swings 24/16
12 T2B
CF-INTERMEDIATE
STRENGTH
Bench Press
7-7-5-5-3-3
*Superset with 9/6cal. Row
WORKOUT
3 RFT...
300m Run
15 KB-American Swings
9 T2B
MITTWOCH 05/04/2023
CROSSFIT
STRENGTH
BB-Front Rack Lunges
10/10 - 30'' rest
8/8 - 45'' rest
6/6 - 60'' rest
4/4 - 90'' rest
2/2
*work up to a heavy set of 2/2!
WORKOUT
12' AMRAP
Max Deadlifts 100/70
*every time you break:
15 Box Jumps 24/20''
20 Wall Balls 10/6
*Score = total reps of DL´s
*The weight of the DL´s should be something that allows you to do 10-15 reps each round!
DONNERSTAG 06/04/2023
CROSSFIT
STRENGTH
Bent over Row
12-10-8-6
*Superset with: max Push Ups
2' rest
WORKOUT
10 RFT...
7 Hang Power Cleans 50/35
5 Burpees over the Bar
3 Strict (Ring) Dips
CF-INTERMEDIATE
STRENGTH
Bent over Row
12-10-8-6
*Superset with: max Inclined Push Ups
2' rest
WORKOUT
7 RFT...
7 Hang Power Cleans
5 Burpees over the Bar
3 Strict (Ring) Dips
FREITAG 07/04/2023
CROSSFIT
STRENGTH
Strict Press
7-7-5-5-3-3
*Superset with: 2-4 Push Press
WORKOUT
2 Rounds of...
3' AMRAP
20/15cal. Row
15 T2B
With time remaining...
Max Shoulder to OH 50/35
1' rest
3' AMRAP
20/25cal. Ski
15 T2B
With time remaining...
Max Front Squats 50/35
1' rest
SAMSTAG 08/04/2023
TEAM-WORKOUT
STRENGTH
A: Back Squat
7-7-5-5-3-3
B: Deadlift
7-7-5-5-3-3
WORKOUT
In teams of 2, get as far as possible in 40min....
100/70 Cal of choice
100 Sit Ups
100 Wall Balls 10/6
100 Burpees
100 DB Snatch 22,5/17,5
50/30 Cal. of choice
50 Sit Ups
50 Wall Balls 10/6
50 Burpees
50 DB Snatch 22,5/17,5
*P1 works 30'' while P2 rests, then switch!
SONNTAG 09/04/2023
FREE GYM!
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