MONTAG 14.10.2019
CF-BASICS
Modul I – Basics
CROSSFIT
STRENGTH/SKILL
BB-Ground to OH
WOD – OPEN WOD 20.1
10 RFT
8 Ground to Overhead 42,5/30
10 Bar facing Burpees
*Scaled 30/20kg BB
[Time Cap: 15min]
CF-ENDURANCE
WOD - 40min E4MOM 40 double unders 20 kb swings 10 T2B
5 Burpees
DIENSTAG 15.10.2019
WL-BASICS
Modul V - Weightlifting
CROSSFIT
STRENGTH
Ring Dips
7-7-7-7-7
*10 GHD-Sit Ups betw. Sets
WOD – 5 RFT
20 Wall Balls
10 Pull Ups
MITTWOCH 16.10.2019
CF-BASICS
Modul II - Squat
CROSSFIT
STRENGTH
Sled Push
5 x 25m
WOD – 21-15-9
Box Jumps
Deadlifts 80/55
T2B
CF-SKILLS & GYMNASTICS
- Double Unders
- Kippng Technique
T2B
Pull Up
Muscle Up
DONNERSTAG 17.10.2019
CF-BASICS
Modul III – Press
CROSSFIT
STRENGTH A
Half kneeling KB-Bottom up Press
3 x 8/8
STRENGTH B
Heavy Bent over Row
5-5-5-5-5
WOD – “HELEN“ 3RFT
400m Run
21 KB Swings
12 Pull Ups
STRENGTH CLUB
STRENGTH A
Strict Press
5-5-5-5-5
STRENGTH B
Reverse DB Flys
3 x 8
STRENGTH C
DB – Chainsaw Rows
3 x 8
FREITAG 18.10.2019
CF-BASICS
Modul IV – Pull
CROSSFIT
STRENGTH
5 Supersets of
5 Bench Press
5 Deadlifts
WOD – 12‘ AMRAP
5 Strict HSPUs
7 Pull Ups
9 Sit Ups
30 Double Unders
CF-ENDURANCE
WOD A – for Time
1000m Row
50 Wall Balls
50 KB-Swings
50 BB-G2OH 40/25
50 SIt Ups
[Cap: 25‘]
WOD B – for Time
1000m Ski
50 Deadlifts 70/45
50 Push Ups
50 T2B
50 Burpees
[Cap: 25‘]
SAMSTAG 19.10.2019
TEAM WORKOUT
STRENGTH
Back Squat
5-5-5-5-5
WOD – 10 x 2‘ AMRAP in Teams of 2
AMRAP 1: Wall Balls
AMRAP 2: Cal Bike
AMRAP 3: Sit Ups
AMRAP 4: Box Jumps
AMRAP 5: Cal Ski
AMRAP 6: Burpees
AMRAP 7: KB-Swings
AMRAP 8: Cal Row
AMRAP 9: Air Squats
AMRAP 10: Slam Balls
*I go you go
*2‘ Rest betw. RNDs
SONNTAG 20.10.2019
FREE GYM!