„Feel the CrossFit Games week“
MONTAG 15/08/2022
FREE GYM!
DIENSTAG 16/08/2022
CROSSFIT
STRENGTH
Bench Press
8-8-6-6-4-4
WORKOUT
“Hat Trick“ - 3 RFT
150m Sprint
20 Wall Balls 10/6
6 DB-Snatches 30/20
2’ rest betw. RNDs!
MITTWOCH 17/08/2022
CROSSFIT
STRENGTH
Deadlift
8-8-6-6-4-4
WORKOUT
"Burp 'N'Repeat"
16' E2MOM
Women: 6 Burpees
Men: 8 Burpees
8-cal Ski/Row
*Add 2 calories each round for 6 rounds,
then complete as many calories as possible for rounds 7 and 8.
Score = cals in rounds 7 and 8!
DONNERSTAG 18/08/2022
CROSSFIT
SKILL/STRENGTH
Squat Clean
*work up to your WOD-weight
WORKOUT
“Elizabeth“ - for time..
21-15-9
Cleans 60/40
Ring Dips
FINISHER
3 RNDs of
15/15 Banded Mountain Climbers
10/10 Single Leg Toes to Rings
5/5 Side Plank K2E´s
1’ rest
FREITAG 19/08/2022
CROSSFIT
STRENGTH
A: Weighted Pull Ups
5 x 5
B: Front Squats
5 x 5
WORKOUT
"EMOM as long as possible and back"
7 Push Ups
1/1 DB-Snatches 20/15
*Add 2/2 DB-Snatches per minute untill you can´t finish your round and work back to 1/1!
SAMSTAG 20/08/2022
FUN DAY
STRENGTH
A: 15’ E3MOM
3 Strict Press
*Work up to your 3RM!
B: Bent over Row
4 x 8-10
WORKOUT
"Skill Speed Medley" - for time
First round:
3/2 Rope Climbs
50 Unbroken Single Unders
10 Pistols right
10 Pistols left
(scaling = 20 Split Squats on each leg)
15m Handstand Walk/3 Wall Walks
1' rest
Second round:
2/1 Rope Climbs
50 Unbroken Double Unders/75 SU´s
7 Pistols right
7 Pistols left
(scaling = 14 Split Squats on each leg)
10m Handstand Walk/2 Wall Walks
1 strict Rope Climb/1 Rope Climb
1' rest
Third round:
25 Unbroken Double Unders/50 SU´s
5 Pistols right
5 Pistols left
(scaling = 10 Split Squats on each leg)
5m Handstand Walk/1 Wall Walk
SONNTAG 21/08/2022
FREE GYM!