MONTAG 10.06.2024
CROSSFIT
WORKOUT - Kelly Brown
5 rounds for time:
440-m row/ski
10 box jumps (61/76 cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.
INTERMEDIATE
5 rounds for time:
440-m row/ski
10 box jumps (51/61 cm)
10 deadlifts (43/61 kg)
10 wall-ball shots (4/6 kg)
– 25:00 time cap.
DIENSTAG 11.06.2024
CROSSFIT
SKILL WORK
EMOM 8’
2 hang squat cleans
– Build to a heavy set of 2.
WORKOUT
For time:
21-15-9
Handstand push-ups
Hang squat cleans (34/52 kg)
INTERMEDIATE
For time:
21-15-9
Pike push-ups
Hang squat cleans (29/43 kg)
MITTWOCH 12.06.2024
CROSSFIT
WORKOUT
RX
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)
INTERMEDIATE
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (16/24 kg)
SKILL WORK
1 set:
100-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
DONNERSTAG 13.06.2024
CROSSFIT
WORKOUT
RX
For time:
30 sumo deadlift high pulls (25/34 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
INTERMEDIATE
For time:
20 sumo deadlift high pulls (25/34 kg)
:45 plank hold
20 lateral burpees over the barbell
:45 plank hold
20 sumo deadlift high pulls
:45 plank hold
20 lateral burpees over the barbell
– Plank hold time is accumulated.
SKILL WORK
Accumulate:
30 Jefferson Curls (Barbell)
FREITAG 14.06.2024
CROSSFIT
WORKOUT
RX
7 rounds for time:
200-m run
10 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
INTERMEDIATE
7 rounds for time:
200-m run
10 DB box step-overs (7.5/10 kg) (51/61 cm)
– Use two dumbbells.
SKILL WORK
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
SAMSTAG 15.06.2024
STRENGTH
Superset
Strict Press & DB lateral raise
12-12-12-12
SKILL WORK
12’ ROWING EFFICIENCY PRACTICE
WORKOUT
RX
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
SONNTAG 16.06.2024
FREE GYM
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