MONTAG 31.07.2023
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
WORKOUT
4' AMRAP
30 Wall Balls 10/6
20 American Swings 24/16
Max Pull Ups in rem. time...
1' rest...
4' AMRAP
30 American Swings 24/16
20 Pull Ups
Max Wall Balls 10/6 in rem. time...
1' rest...
4' AMRAP
30 Pull Ups
20 Wall Balls 10/6
Max American Swings 24/16 in rem. time...
1' rest...
4' AMRAP
Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements :)
DIENSTAG 01.08.2023
CROSSFIT
STRENGTH
Bent over Row
5 x 6-8
WORKOUT
For Time:
100 Double Unders
50 Sit Ups
25 Hang Power Cleans 40/30
80 Double Unders
40 Sit Ups
20 Hang Power Cleans 50/35
60 Double Unders
30 Sit Ups
15 Hang Power Cleans 60/40
40 Double Unders
20 Sit Ups
10 Hang Power Cleans 70/45
20 Double Unders
10 Sit Ups
5 Hang Power Cleans 80/50
TC: 20'
CF-INTERMEDIATE
STRENGTH
Bent over Row
5 x 6-8
WORKOUT
For Time:
80 Double Unders
40 Sit Ups
20 Hang Power Cleans 20/15
60 Double Unders
30 Sit Ups
15 Hang Power Cleans 30/20
40 Double Unders
20 Sit Ups
10 Hang Power Cleans 40/30
20 Double Unders
10 Sit Ups
5 Hang Power Cleans 50/35
TC: 17'
MITTWOCH 02.08.2023
CROSSFIT
CARDIO HARDIO
0-10min...
2 Rounds...
500m Row
400m Run
10-20min...
10 Rounds...
10 Alternating DB Snatches 22,5/15
4 Burpee Box Jumps 20''
20-30min...
2 Rounds...
500m Ski
400m Run
30-40min...
10 Rounds...
10 Barbell Push Press 35/25
10 Air Squats
DONNERSTAG 03.08.2023
CROSSFIT
STRENGTH
A: Hang Power Clean
2-2-2-2
*as heavy as possible!
B: Deficit Deadlift
5-5-5-5
WORKOUT
20 RFT...
6 DB Walking Lunges 20/12,5
6 Wall Balls 10/6
6 T2B
CF-INTERMEDIATE
STRENGTH
A: Hang Power Clean
3-3-3-3-3
B: Deadlift
5-5-5-5
WORKOUT
For time, in teams of 2...
30 Rounds of
6 DB Walking Lunges
6 Wall Balls
6 Leg Raises
FREITAG 04.08.2023
CROSSFIT
SKILL
Push Jerk
STRENGTH
3 supersets of...
8-10 Weighted Sit Ups
5-8 Weighted Hanging Knee Raises
WORKOUT
20' to get ss far as possible...
10 Pull Ups
20/15cal.
10 Pull Ups
40 Push Ups
20/15cal.
10 Pull Ups
60 Plate Ground To Overhead 20/15
40 Push Ups
20/15cal.
10 Pull Ups
120 Double Unders
60 Plate Ground To Overhead 20/15
40 Push Ups
20/15cal.
10 Pull Ups
SAMSTAG 05.08.2023
TEAM-WORKOUT
STRENGTH
Push Complex
4 Supersets of...
5 Strict Press
3 Push Press
1 Push/Split Jerk
WORKOUT
60 Rounds: (30 Rounds Each)
2 Power Cleans 50/35
3 Front Squats 50/35
4 Lateral Burpees Over The Bar
SONNTAG 06.08.2023
FREE GYM!