MONTAG 15.04.2024
CROSSFIT
STRENGTH
On a 10:00 clock:
Build to a heavy 3-rep push jerk
WORKOUT
For time: 14’ Cap
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (43/61 kg)
WORKOUT
DIENSTAG 16.04.2024
CROSSFIT
WORKOUT
3 rounds for time: 18’ Cap
400/500-m row/ski
21 burpee pull-ups
– Pull-up bar 15cm from fingertips with arms overhead.
Intermediate:
3 rounds for time:
400/500-m row/ski 18’ Cap
12 burpee pull-ups
– Pull-up bar 3cm from fingertips with arms overhead.
SKILL WORK
3 sets:
:30 hollow rocks
10 strict toes-to-bars
MITTWOCH 17.04.2024
BODYWEIGHT
STRENGTH
Push ups
4x Amrap (at least 10 Reps per set)
WORKOUT
3 rounds for time with a partner: 20’ Cap
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Intermediate:
3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
CROSSFIT
STRENGTH
Back Squat
8-8-8-8
WORKOUT
3 rounds for time with a partner: 20’ Cap
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Intermediate:
3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
DONNERSTAG 18.04.2024
CROSSFIT
WORKOUT
5 rounds for time: 30’ Cap
2 rope climbs
10 devils presses (10/15 kg)
2 rope climbs
– Rest 2:00 between rounds.
– Use two DBs.
Intermediate:
5 rounds for time: 30’ Cap
1 rope climb
10 devils presses (5/10 kg)
1 rope climb
– Rest 2:00 between rounds.
– Use two DBs.
SKILL WORK
Post-workout!
1 set: 200-m double-KB overhead carry
FREITAG 19.04.2024
CROSSFIT
SKILL/STRENGTH
3 x 8 weighted pull-ups
WORKOUT
For reps
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
SAMSTAG 20.04.2024
TEAM WORKOUT
STRENGTH
Bench Press
8-8-6-6-4-4
12 Barbell Biceps Curl after each set
WORKOUT:
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats**
– Run together and break up the squats as needed.
TC: 25'
**20 alternating single-leg squats to target
SONNTAG 21.04.2024
FREE GYM!