MONTAG 22.04.2024
CROSSFIT
STRENGTH
Bent over Row
8-8-8-8
WORKOUT
3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)
DIENSTAG 23.04.2024
CROSSFIT
STRENGTH/SKILL WORK
On a 12:00 clock:
Build to a heavy 4-rep Power Snatch
WORKOUT
4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22.5 kg) (51/51 cm)
1 minute of rest
MITTWOCH 24.04.2024
BODYWEIGHT
SKILL WORK
EMOM 8’
20’’ jump rope skill practice
WORKOUT
5 rounds for time:
20 box jump-overs (51/61 cm)
20 push-ups
20 pull-ups
CROSSFIT
SKILL WORK
EMOM 8’:
20’’ jump rope skill practice
WORKOUT
5 rounds for time:
20 box jump-overs (51/61 cm)
20 push-ups
20 pull-ups
DONNERSTAG 25.04.2024
CROSSFIT
WORKOUT
For time
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups
INTERMEDIATE
For time:
50-40-30
Wall-ball shots (4/6 kg) (2.7/3 m)
5-4-3
Low-ring muscle-up transitions**
**Scaling: Foot-assisted strict pull-ups and Foot-assisted strict ring dips
SKILL WORK
Post-workout
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
FREITAG 26.04.2024
CROSSFIT
WORKOUT
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.
INTERMEDIATE
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (84/102 kg)
– Rest 2:00 between rounds.
SAMSTAG 27.04.2024
TEAM WORKOUT
STRENGTH
Back Squat
6-6-5-5-4-4
5 Broad Jumps after each Set
WORKOUT
AMRAP 20
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
SONNTAG 28.04.2024
FREE GYM