MONTAG 26.08.2024
CROSSFIT
WORKOUT
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)
DIENSTAG 27.08.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
MITTWOCH 28.08.2024
CROSSFIT
WORKOUT
For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
SKILL WORK
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB/KB.
DONNERSTAG 29.08.2024
SKILL WORK
Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.
WORKOUT
For time:
21-15-9
Hang power snatches (34/52 kg)
Box jumps (51/61 cm)
FREITAG 30.08.2024
CROSSFIT
WORKOUT
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
SKILL WORK:
Tabata hollow rocks
8 sets:
:20 hollow rocks
– Rest :10
SAMSTAG 31.08.2024
CROSSFIT
STRENGTH
For load:
Overhead Squat
10-8-8-6-6
5 Broad Jumps after each Set
WORKOUT
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
SONNTAG 01.09.2024
FREE GYM!
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