MONTAG 08.01.2024
STRENGTH
Back squat
10-10-7-7-4-4-1-1
– A heavy set of 10 reps should be around 50-60%.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.
WORKOUT
8’ AMRAP
14 KB-Goblet Squats 24/16
7 Pull Ups (scale with jumping Pull-ups)
DIENSTAG 09.01.2024
STRENGTH
Superset
(Weigthed) Push up & inverted Row
12-12-12-12
WORKOUT
For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters 22,5/15
CF-INTERMEDIATE
by coach
MITTWOCH 10.01.2024
BODYWEIGHT
SKILL/STRENGTH
15’ work on your Pistol Squat
WORKOUT 30’ Timecap
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.
CROSSFIT
STRENGTH/SKILL
15’ work on your Pistol Squat
WORKOUT
5 Rounds for Time
400/300m Row or Ski
15 Overheadsquats 43/30
DONNERSTAG 11.01.2024
STRENGTH
4 rounds
Accumulate 30 seconds in a L-sit hold
Accumulate 1 minute in a handstand hold
WORKOUT
Complete as many reps as possible in 12
minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
20/15
CF-INTERMEDIATE
by coach
FREITAG 12.01.2024
STRENGTH
Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push jerk 1-1-1 reps
WORKOUT
Complete as many rounds as possible in 8 minutes of:
8 KB-Swings russian 32/24
8 Pull-ups
8 KB-Goblet Squats 32/24
SAMSTAG 13.01.2024
NEUERÖFFNUNG - BRING YOUR FRIENDS!
SONNTAG 14.01.2024
FREE GYM!