MONTAG 21.10.2019
CF-BASICS
MODUL IV – PULL
CROSSFIT
WOD – OPEN WOD 20.2
20‘ AMRAP
4 DB Thrusters 22,5/15
6 T2B
24 Double Unders
Scaled: 20‘ AMRAP
4 DB Thrusters 10/7,5
6 Hanging Knee Raises
24 Single Unders
CF-ENDURANCE
WOD 20 RFT [cap 50‘]
3 Pull Ups
6 Push Ups
9 Air Squats
12/9cal Row/Ski
DIENSTAG 22.10.2019
WL-BASICS
MODUL V - WEIGHTLIFTING
CROSSFIT
STRENGTH
Deadlift
8-8-6-4-2-2-2
WOD – 12‘ E3MOM
250m Row/Ski
7 Hang Squat Cleans 60/40
MITTWOCH 23.10.2019
CF-BASICS
MODUL I – BASICS
CROSSFIT
STRENGTH
Bench Press
Find your 1RM
WOD – 10‘ AMRAP
10 DB-Lunges 17,5/12,5
8 T2B
6 Burpees
CF-SKILLS & GYMNASTICS
TOES TO BAR – Intensiv Coaching ;)
DONNERSTAG 24.10.2019
CF-BASICS
MODUL II – SQUAT
CROSSFIT
STRENGTH
10‘ EMOM
2 Bear Complex 50/30
WOD – “SLAY“ for Time [cap 10‘]
50 Wall Balls 10/6
Into 2 RNDs of
15 Burpees
20 Alternating Single Arm DB-Snatches 22,5/15
STRENGTH CLUB
STRENGTH A
Front Squats
7-7-7-7-7
STRENGTH B
Close Stance DB-Squats
4 x 15
FINISHER
3 RNDs
60‘‘ Wall Sit with D-Ball
Into AMRAP D-Ball Squats
*work with a heavy D-Ball ;)
*1' Rest betw. RNDs!
FREITAG 25.10.2019
CF-BASICS
MODUL III – PRESS
CROSSFIT
STRENGTH
10‘ EMOM
Even: 3-5 strict Ring MUs/C2Bs
Odd: 5-8 strict HSPUs
HAPPY BIRTHDAY ALEX
WOD in Teams of 2
54 cal Ski
54 Wall Balls 10/6
54 Push Press 50/40
54 Pull Ups
54 Sit Ups
270 Double Unders
54 Squat cleans 50/40
54 Burpees
54 Lunges
54 Box Jumps
CF-ENDURANCE
WOD A – Row
3 RNDs of
400m easy, 400m fast
4 RNDs of
200m easy, 200m fast
5 RNDs of
100m easy, 100m fast
5‘ Rest
WOD B – Ski
3 RNDs of
400m easy, 400m fast
4 RNDs of
200m easy, 200m fast
5 RNDs of
100m easy, 100m fast
[total cap 50‘]
SAMSTAG 26.10.2019
FREE GYM
SONNTAG 27.10.2019
FREE GYM
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