MONTAG 13/09/2021
CROSSFIT 18:00/19:00
STRENGTH
14' E2MOM
3-5 Strict Pull Ups
20-30'' Nose to wall Handstand Hold
*Focus on:
• Hollow body
• Close your feet
• Push the earth away
• Flex your core
WORKOUT
10' E2MOM
10'' Row @95% effort
3-5 Strict HSPU´s
8 alt. DB-Hang Power Snatches 22,5/17,5
2' rest
10' E2MOM
10'' Ski @ 95% effort
5 Deadlifts @60% of 1RM
8 Burpees over the Bar
DIENSTAG 14/09/2021
CROSSFIT 17:00
STRENGTH
A: Strict Press
6-6-6-6-6
B: 10' EMOM
3 Clean & Jerks
WORKOUT
15’ AMRAP
6 Burpee-Box Jumps
12/9 cal. Ski
6 Burpee-Pull Ups
12/9 cal. Row
E3MOM: 15-20 Dips
CF-INTERMEDIATE 18:00
STRENGTH
A: Strict Press
8-8-8-8
B: 8' EMOM
3 Clean & Jerks
WORKOUT
12’ AMRAP
4 Burpee-Box Jumps
9/6 cal. Ski
4 Burpee-Pull Ups
9/6 cal. Row
E3MOM: 10-15 Dips
WEIGHTLIFTING 19:00
MITTWOCH 15/09/2021
BODYWEIGHT 17:00
CROSSFIT 18:00
Come in and find out ;)
DONNERSTAG 16/09/2021
CROSSFIT 17:00/19:00
STRENGTH
A: Cyclist Goblet Squat
8-8-8-8-8
B: Front Squat
5-5-5-5-5
WORKOUT
For time, in teams of 2
6m DB-Walking Lunges 2 x 22,5/17,5
6 Burpees
6m DB-Walking Lunges 2 x 22,5/17,5
6 Burpees
12 DB-Deadlifts 2 x 22,5/17,5
*Partner A rows for distance while partner B does one RND of the WOD.
Switch positions after your partner finished one RND of the WOD.
WOD ends when you have reached either 4000m or finished 10 RNDs in total.
CF-INTERMEDIATE 18:00
STRENGTH
A: Cyclist Goblet Squats
8-8-8-8
B: Front Squat
5-5-5-5
WORKOUT
For time, in teams of 2
6m DB-Walking Lunges
4 Burpees
6m DB-Walking Lunges
4 Burpees
8 DB-Deadlifts
*use 2 DB´s
*Partner A rows for distance while partner B does one RND of the WOD.
Switch positions after your partner finished one RND of the WOD.
WOD ends when you have reached either 3000m or finished 10 RNDs in total.
FREITAG 17/09/2021
CROSSFIT 18:00/19:00
WORKOUT
''MURPH''
1.6K Run
100 Pull Ups
200 Push Ups
300 Air Squats
1.6K Run
SCALING: Work in teams!
SAMSTAG 18/09/2021
FUN DAY 10:00
(Dauer bis zu 2h!)
STRENGTH
A: 14' EMOM:
Even: 6 Bench Press @70%
Odd: 15 Heavy Russian Swings
B: 10' EMOM
6 Renegade Rows
WORKOUT
For time, in teams of 2
Buy in: 500m DB-Carry
Into: 4 RNDs
21 Push Press 40/25
15 Hang Power Cleans 50/35
9 Deadlifts 60/45
*I go, you go 50/50
Buy out: 100 Burpees over the bar
SONNTAG 18/09/2021
FREE GYM!