MONTAG 08.04.2024
CROSSFIT
WORKOUT
For Time: 12’ Cap
5-10-15-20-25
Calories any machine
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm
SKILL/STRENGTH
Post-workout:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill
DIENSTAG 09.04.2024
CROSSFIT
STRENGTH
On a 10’ clock:
Build to a 5-rep-max bench press.
WORKOUT
3 rounds for time: 10’ Cap
50 sit-ups
30 deadlifts 61/43
Intermediate:
3 rounds for time:
30 sit-ups
30 deadlifts 43/29
MITTWOCH 10.04.2024
BODYWEIGHT
WORKOUT
Eva: 40’ Cap
5 rounds
800m Run
30 kettlebell swings 32/24*
30 Pull-ups**
*Bodyweight Option: Up-Downs
CROSSFIT
WORKOUT
Eva: 40’ Cap
5 rounds
800m Run
30 kettlebell swings 32/24
30 Pull-ups**
**Scaling Options:
Jumping Pull-ups, Banded Pull-ups
DONNERSTAG 11.04.2024
CROSSFIT
SKILL/STRENGTH:
On a 10’ clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
WORKOUT
5 x 2:30 rounds:
10 overhead squats (29/43 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Intermediate:
5 x 2:30 rounds:
10 overhead squats (25/34 kg)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
FREITAG 12.04.2024
CROSSFIT
WORKOUT
3 rounds for time: 20’ Cap
21 power cleans 70/47
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
SAMSTAG 13.04.2024
TEAM WORKOUT
STRENGTH
6 sets of 3 back squats
– Use the same load across all sets.
3 box drop jump after each set
WORKOUT
AMRAP 25 with a partner:
20 wall-ball shots 9/6
10 Pull-ups**
5 wall walk + burpees
– Partners split work as needed.
**Scaling Options:
Jumping Pull-ups, Banded Pull-ups
SONNTAG 14.04.2024
FREE GYM!