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
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