Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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IMPRESSUM     /     DATENSCHUTZ

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HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

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WORKOUT KW3

MONTAG 13.01.2020


CF-BASICS

MODUL II - Squat


CROSSFIT


STRENGTH

Paused Front Squats

3-3-3-3-3-3-3-3


WOD – 5 RFT [cap 15‘]

5 Burpees

10 DB-Squats (2 x 20/15)

15 T2B


CF-ENDURANCE


WOD A – 5 RNDs of

250m easy row

100m all out


3‘ Rest


WOD B - 5 RNDs of

250m easy ski

100m all out


WOD C – 15‘ AMRAP

1-2-3-4-5-6-7…

Pull Ups

Push Ups

Air Squats



DIENSTAG 14.01.2020


CF-BASICS

MODUL V - Weightlifting


CROSSFIT

STRENGTH

Strict Press 3 RNDs of

8-6-4-2

*increase Weight every RND!


WOD – 3 RNDs of

1‘ max Reps Push Ups

1‘ max Reps KB-Russian Swings

1‘ max Reps Air Squats

2‘ Rest



MITTWOCH 15.01.2020


CF-BASICS

MODUL III - Press


CROSSFIT


STRENGTH/SKILL

Muscle Clean

3-3-3-3-3-3-3


STRENGTH

Inverted Row

6-6-6-6-6-6


WOD – for Time [cap 20‘]

Buy in: 50 KB-Russian Swings

into: 30-20-10

DB-Snatches 22,5/17,5

DB-Box Step Ups

Buy out: 50 Wall Balls 10/6


CF-SKILLS & GYMNASTICS

Squat

- Back Squat

- Front Squat

- OH-Squat



DONNERSTAG 16.01.2020


CF-BASICS

MODUL IV - Pull


CROSSFIT


STRENGTH

Weighted Dips

8-8-8-8


STRENGTH B

DB-Curls

3 x max Reps


STRENGTH C

DB-Pull Overs

8-8-8


WOD – for Time

21-15-9

Deadlifts 100/70

Box Jumps

*50 Double Unders after 21-15 & 9!


CF-INTERMEDIATE


STRENGTH/SKILL

Deadlift

10-8-6-4-2

increase Weight


STRENGTH B

EMOM 8‘

6-10 KB-Russian Swings


WOD – for Time

Buy in: 500m Row

into: 15-12-9

DB-Box Step Ups

Inverted Rows

Buy out: 500m Ski



FREITAG 17.01.2020


CF-BASICS

MODUL I - Basics


CROSSFIT


STRENGTH

15‘ E3MOM

3 Back Squats

*work up to your 3RM


WOD - 5 RFT

10m D-Ball Lunges

10 D-Ball Squats

20 Double Unders


CF-ENDURANCE


WOD - 5 x 5‘ AMRAP

15 Goblet Squats

15 KB-Russian Swings 24/16

15 Push Ups

15 Ring Rows

AMRAP Wall Balls in the remaining Time

3‘ Rest



SAMSTAG 18.01.2020


TEAM WORKOUT


STRENGTH

10 Supersets of

10-9-8-7-6-5-4-3-2-1

Bench Press

Chin Ups


WOD in Teams of 5


A – 8‘ AMRAP

20 Wall Balls 10/6

10 Pull Ups

*one Buddy does 10 cal. Air Bike

*rest of the Team works on AMRAP


3' Rest


B – 8‘ AMRAP

20 KB-American Swings 24/16

10 Push Ups

*one Buddy does 10 cal. Row

*rest of the Team works on AMRAP


3' Rest


C – 8‘ AMRAP

20 D-Ball to Shoulder

10 Air Squats

*one Buddy does 10 cal. Ski

*rest of the Team works on AMRAP