MONTAG 05/09/2022
CROSSFIT
PUMPING IRON MONDAY
20 Rep Squat Programm Week 1 of 6
A: Back Squat
Find your 1RM
B: 20 Reps @40-50% of 1 RM
C: Incline Seal Rows
4 x 12
D: Reverse Grip Bench Press
3 x 10
DIENSTAG 06/09/2022
CROSSFIT
WORKOUT
A: 20' E4MOM
400m Run
3 Power Clean & Jerk
RND 1: 40% of 1 RM
RND 2: 50% of 1 RM
RND 3: 60% of 1 RM
RND 4: 70% of 1 RM
RND 5: 80% of 1 RM
B: 15' to get as far as possible..
3 RNDs
15 T2B
5 Devil Press 20/15
Immediately into..
3 RNDs
10 T2B
3 Devil Press 20/15
Immediately into..
3 RNDs
5 T2B
1 Devil Press 20/15
CF-INTERMEDIATE
WORKOUT
A: 16' E4MOM
300m Run
3 Hang Power Clean & Jerks
RND 1: 40% of 1 RM
RND 2: 50% of 1 RM
RND 3: 60% of 1 RM
RND 4: 70% of 1 RM
RND 5: 80% of 1 RM
B: 15' to get as far as possible..
3 RNDs
10 T2B
3 Devil Press
Immediately into..
3 RNDs
7 T2B
2 Devil Press
Immediately into..
3 RNDs
5 T2B
1 Devil Press
MITTWOCH 07/09/2022
CROSSFIT
STRENGTH
3 Supersets of..
8-10 Bench Press
8-10 Bent over Rows
10 Straight Arm Lat Pull Down
3' rest
WORKOUT
6 RFT
6 Deadlifts 100/70
6 Wall Balls 10/6
6 Box Jumps
Immediately into..
5 RFT
5 Deadlifts 100/70
5 Wall Balls 10/6
5 Box Jumps
Immediately into..
4 RFT
4 Deadlifts 100/70
4 Wall Balls 10/6
4 Box Jumps
DONNERSTAG 08/09/2022
CROSSFIT
STRENGTH
3 Supersets of..
3-5 Front Squats @70-80%
6-8 BB-Hip Thrusts @70-80%
WORKOUT
5 x 3' AMRAP
10 American Swings 24/16
10cal. of choice
1' rest
*RND 1: 10 KB-Swings
RND 2: 10 Air Squats
RND 3: 10 KB-Swings
RND 4: 10 Air Squats
RND 5: 10 KB-Swings
CF-INTERMEDIATE
STRENGTH
3 Supersets of..
3-5 Front Squats @70-80%
6-8 BB-Hip Thrusts @70-80%
WORKOUT
4 x 3' AMRAP
7 American Swings
7cal. of choice
1' rest
*RND 1: 7 KB-Swings
RND 2: 7 Air Squats
RND 3: 7 KB-Swings
RND 4: 7 Air Squats
RND 5: 7 KB-Swings
FREITAG 09/09/2022
CROSSFIT
STRENGTH
Push Complex
3 x 1 Complex of
2 Strict Press
3 Push Press
4 Push/Split Jerks
2' rest
WORKOUT
300 reps in any rep scheme/order you like..
Cal Row/Ski
T2B
Burpees
SAMSTAG 10/09/2022
FUN DAY
SKILL
Snatch
STRENGTH
Snatch Complex
4 x 1 Complex of
2 Snatch Grip Deadlifts
3 Hang Snatches
4 OH-Squats
WORKOUT
In teams of 2
100 RFT (50 each)
''I go, you go''
1 Burpee Deadlift 60/40
1 Burpee Box Jump
1 Burpee Pull Up
SONNTAG 11/09/2022
FREE GYM!