WORKOUT KW32

MONTAG 08.08.2022


CROSSFIT PUMPING IRON STRENGTH A: Decline Bench Press 3 x 12-15 *Superset with: 10-15 Inclined Push Ups B: Lateral DB-Raises 3 x 10-12 *Superset with: 10-15 DB-Shrugs C: Weighted Knee Raises 3 x 10-15 *Superset with: 30'' Arch Hold FINISHER 3 RNDs of 5/5 Half DB-Curls 5/5 Top-Down Curls 10 Full Curls 1' Tricep Ext. on Ski Erg 30'' rest

DIENSTAG 09.08.2022


CROSSFIT STRENGTH A: Bulgarian Split Squats 3 x 6-8 each leg B: BB-Romanian Deadlifts 3 x 8-12 WORKOUT For time... 150 DB-Walking Lunges *every time you break 7 Pull Ups 14 Double Unders



CF-INTERMEDIATE

STRENGTH A: Bulgarian Split Squats 3 x 6-8 each leg B: BB-Romanian Deadlifts 3 x 8-12 WORKOUT For time... 100 DB-Walking Lunges *every time you break 5 Inverted Rows 10 Double Unders



MITTWOCH 10.08.2022


CROSSFIT WORKOUT A: 3 RNDs of.. 150m Farmers Carry 15 Push Ups 7 Deadlifts 80/60 B: 3 RNDs of.. 300m Row 15 Wall Balls 10/6 7 HSPU´s C: 300m Ski 15 American Swings 24/16 7 T2B *Rest 2' betw. WODs *Cap 12'/WOD *Max Burpees in rem. time of WOD A, B & C - Score = total Burpees!


DONNERSTAG 11.08.2022


CROSSFIT WARM UP & SKILL Turkish Get Up STRENGTH A: Turkish Get Up Work up to a heavy set of 2/2 B: KB-Single Arm Thruster 4 x 4/4 @weight of A WORKOUT A: 3 RFT 21 American Swings 24/16 7 T2B 90'' rest B: 3 RFT 15 Wall Balls 10/6 5 Burpee Box Jumps 20/24'' 90'' rest C: 3 RFT 9 Pull Ups 3 HSPU´s

CF-INTERMEDIATE


WARM UP & SKILL Turkish Get Up STRENGTH A: Turkish Get Up Work up to a heavy set of 2/2 B: KB-Single Arm Thruster 4 x 4/4 @weight of A WORKOUT A: 3 RFT 15 American Swings 5 T2B 90'' rest B: 3 RFT 12 Wall Balls 4 Burpee Box Jumps 20/24'' 90'' rest C: 3 RFT 6 Pull Ups 2 HSPU´s

FREITAG 12.08.2022


CROSSFIT STRENGTH Back Squat 5 x 5 WORKOUT ''CINDY" 20' AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats SAMSTAG 13.08.2022


FUN DAY STRENGTH A: Push Complex

3 x 1 set of 4 Strict Press 3 Push Press 2 Push Jerks 2' rest B: Pull Complex

3 x 1 set of 3 Weighted Pull Ups 4 Chin Ups 12 Inverted Rows 2' rest WORKOUT In teams of 2: 45' to finish.. Row 2000m 100 Wal Balls 10/6 100 Deadlifts 60/40 100 Push Ups 1000m Row 75 KB-American Swings 75 Wall Balls 10/6 75 Deadlifts 80/60 75 T2B 500m Row 50 Wall Balls 10/6 50 Deadlifts 100/70 50 Burpees *I go, you go!



SONNTAG 13.08.2022


FUN DAY!