MONTAG 25/10/2021
CROSSFIT
STRENGTH
A: Front Squat
10' to find a heavy set of 5
B: 8' EMOM
8-10 Goblet Cyclist Squats
WORKOUT
For time:
15-12-9
Cal. Row
KB-Thrusters 20/12
1' rest
9-12-15
Cal. Ski
Power Cleans 50/30
Buy out: 30 HSPU´s or 50 Push Ups
*every time you break - 20 Double Unders
DIENSTAG 26/10/2021
FREE GYM!
Schönen Feiertag euch allen!
MITTWOCH 27/10/2021
CROSSFIT
STRENGTH
A: 10' to find your 1RM Turkish Get Up
B: 4 heavy sets of
1 Double KB-Clean
3 Front Squats
1 Thruster
1 Push Press
WORKOUT
For time:
200 KB-Swings
*EMOM 3 Burpees
DONNERSTAG 28/10/2021
CROSSFIT
STRENGTH
A: Deadlift
12' to find your 3RM
B: 10' E2MOM
2 DLs with your 3RM
C: 1 x 20 Reps @60% of your 3RM
WORKOUT
For time:
50-40-30-20-10 Push Ups
Do 10 KB-Deadlifts & 30m KB-Carry
After 50,40,30,20 & 10
*use 2x28/20kg KB´s
CF-INTERMEDIATE
STRENGTH
A: Deadlift
12' to find a heavy set of 5
B: 10' E2MOM
3 heavy Deadlifts
C: 1 x 20 Reps @60% of A
WORKOUT
For time:
30-25-20-15-10 Push Ups
Do 8 KB-Deadlifts & 20m KB-Carry
After 30,25,20,15 & 10
FREITAG 29/10/2021
CROSSFIT
STRENGTH
A: Strict Press
1-2-3-4-5-6-5-4-3-2-1
*max. 10-15'' rest betw. sets!
B: Dips & Chin Ups
1-2-3-4-5-6-5-4-3-2-1
20‘ EMOM, in teams of 2
min 1: 10-15 GHD Sit Ups
min 2: Sled Push (I go, you go)
min 3: 3 Rope Climbs or 1 legless Rope Climb
min 4: D-Balls over your Shoulder
Men: 3 x 20kg, 2 x 40kg, 1 x 60kg
Women: 3 x 10kg, 2x 20kg, 1x 40kg
min 5: Deadhang (ALAP)
SAMSTAG 30/10/2021
CrossFit3430-Triathlon:
For time:
5K Run
7K Ski
9K Row
cap 100'
Scaled:
3K Run
5K Ski
7K Row
cap 100'
SONNTAG 31/10/2021
FREE GYM!
Comentarios