MONTAG 22/08/2022
CROSSFIT
WARM UP & SKILL
12' Work on your OH-Squat
STRENGTH
12' E2MOM
3-5 Paused OH Squats
WORKOUT
For time..
50-40-30-20-10
American Swings 24/16
20-40-60-80-100
Double Unders/SU‘ x 1,5
Cap: 20'
DIENSTAG 23/08/2022
CROSSFIT
STRENGTH
A: Inclined DB-Bench Press
4 x 8-10
B: Inverted Rows
4 x 10-12
WORKOUT
For time..
3 RNDs of
9 Thrusters 20/15
6 Pull Ups
3 HSPUs
2' rest
2 RNDs of
9 Thrusters 40/30
6 Pull Ups
3 HSPU‘s
1' rest
1 RND of
9 Thrusters 60/45
6 Pull Ups
3 HSPUs
Cap 18'
CF-INTERMEDIATE
STRENGTH
A: Inclined DB-Bench Press
4 x 8-10
B: Inverted Rows
4 x 10-12
WORKOUT
For time..
3 RNDs of
7 Thrusters 20/15
5 Pull Ups
2 HSPUs
2' rest
2 RNDs of
7 Thrusters 30/20
5 Pull Ups
2 HSPU‘s
1' rest
1 RND of
7 Thrusters 40/25
5 Pull Ups
2 HSPUs
Cap 18'
MITTWOCH 24/08/2022
CROSSFIT
STRENGTH
A: 10' EMOM
3 Deadlifts
B: 10' EMOM
3-5 Pull Ups
C: Bulgarian Split Squats (4 Sets)
8 Reps, 8 sec hold with 2 DB left/right
8 Reps, 8 sec hold with 1 DB left/right
8 Reps, 8 sec hold left/right
2 min Rest
CORE FINISHER
20-15-10-5
Hanging Knee Raises
Back Extensions
DONNERSTAG 25/08/2022
CROSSFIT
CARDIO HARDIO
A: 10 RNDs of
200m Ski
5/5 DB-Snatches 20/15
Cap: 20'
3' rest
B: 10 RNDs of
200m Row
5/5 Single Arm DB-Push Press 20/15
Cap: 20'
FINISHER
5' Plank
*every time you break:
Do 10 Push Ups (scaling today = kneeling Push Ups!)
CF-INTERMEDIATE
CROSSFIT
CARDIO HARDIO
A: 10 RNDs of
150m Ski
4/4 DB-Snatches
Cap: 15'
3' rest
B: 10 RNDs of
150m Row
4/4 Single Arm DB-Push Press
Cap: 15'
FINISHER
4' Plank
*every time you break:
Do 5 Push Ups (scaling today = kneeling Push Ups!)
FREITAG 26.08.2022
CROSSFIT
STRENGTH
A: Back Rack Lunges
5 x 6/6
B: KB-Goblet Squats
4 x 10-12
WORKOUT
14' AMRAP
6 Wall Balls 10/6
9 Air Squats
12 Double Unders
SAMSTAG 27/08/2022
STRENGTH
A: 12' E2MOM
3 Heavy Power Cleans
B: 12' E2MOM
3 Heavy Push Jerks (use a rack!)
WORKOUT
For time, in teams of 2..
Buy in: 10 x 15m Farmers Carry 2 x 25/17,5 DB‘s
Into: 10 RNDs of
5cal Row
5 Wall Balls 10/6
Into: 10 RNDs of
5cal Ski
5 Deadlifts 60/40
Into: 10 RNDs of
5 Burpees
5 T2B
Cash out: 10 x 15m Farmers Carry 2 x 25/17,5
I go, you go!
SONNTAG 28/08/2022
FREE GYM!