WORKOUT KW42

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!