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!
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