MONTAG 22.07.2024
CROSSFIT
WORKOUT
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
DIENSTAG 23.07.2024
CROSSFIT
STRENGTH WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
WORKOUT
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (56/84 kg)
MITTWOCH 24.07.2024
CROSSFIT
WORKOUT
For time:
100-calorie row
100 box jump-overs (51/61 cm)
1,000-m run
SKILL WORK
Post-workout:
8 sets:
:20 double-unders
:10 rest
DONNERSTAG 25.07.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
FREITAG 26.07.2024
CROSSFIT
WORKOUT
RX
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)
SKILL WORK
Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.
SAMSTAG 27.07.2024
STRENGTH
For load:
Deadlift
1-1-1-1-1-1-1
WORKOUT
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
SONNTAG 28.07.2024
FREE GYM!
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