MONTAG 04.11.2019
CF-BASICS
MODUL IV - PULL
CROSSFIT
STRENGTH A
DB-Bent over Row
4 x 8/8
STRENGTH B
Weighted Dips
5-5-5-5-5
WOD – for Time
10-9-8-7-6-5-4-3-2-1
Wall Balls 10/6
Deadlifts 120/80
OPEN WOD 20.4 optional @ open box!
CF-ENDURANCE
WOD – for Time
1000m Row
5 RNDs of
20 KB-American Swings 24/16
20 Box Step Ups
20 Push Ups
1000m Ski
DIENSTAG 04.11.2019
CF-BASICS
MODUL V – WEIGHTLIFTING
STRENGTH
E3MOM
3 Strict Press
*work up to your 3RM!
WOD – 2 RNDs for Time [cap 30‘]
50 DB-Box Step overs
40 Push Ups
30 DB-Lunges
20 cal row/ski
10 Ring Muscle Ups/C2B´s
MITTWOCH 05.11.2019
CF-BASICS
MODUL I – BASICS
CROSSFIT
STRENGTH A
Front Squats
7-7-7-7-7
STRENGTH B
Split Squats
3 x 9/9
WOD – for Time
21-15-9
HSPUs
Pull Ups
*E2MOM 2 Squat Cleans 80/60
*start with squat cleans
CF-SKILLS & GYMNASTICS
HANDSTAND
· Hold
· Walk
· Push Up
DONNERSTAG 06.11.2019
CF-BASICS
MODUL II – SQUAT
CROSSFIT
WOD A – 9‘ AMRAP
15 Wall Balls 10/6
7 T2B
7 DB-Deadlifts 25/17,5
3‘ Rest
WOD B – 9‘ AMRAP
15 Double Unders
7 Push Press 40/25
7 Burpees over the Bar
5‘ Rest
WOD C – 9‘ AMRAP
15 Sit Ups
7 Box Jumps
7 Devil Press 17,5/12,5
STRENGTH CLUB
STRENGTH A
Bench Press
1-2-3-4-5-6-7-8-9-10
Pull Ups
10-9-8-7-6-5-4-3-2-1
STRENGTH B
DB-Flys
12-12-12-12
STRENGTH C
DB-Pull overs
12-12-12-12
FREITAG 07.11.2019
CF-BASICS
MODUL III – PRESS
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
WOD – “CINDY“ 20‘ AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
CF-ENDURANCE
WOD A – 20‘ AMRAP
5 Box Jumps
5 Push Ups
5 BB-G2OH 40/25
WOD B – 20‘ AMRAP
5 Burpees
5 Pull Ups
5 Goblet Squats 24/16
SAMSTAG 08.11.2019
TEAM WORKOUT
STRENGTH
Deadlifts
6-6-6-6-6
WOD in Teams of 2
3 x 10‘ EMOM
min 1 – KB Swings 24/16
min 2 – Wall Balls 10/6
min 3 – 30‘‘ Battling Ropes
min 4 – 12/9cal row
min 5 – 15 Med Ball Sit Ups
min 6 – 15 D-Ball over Shoulder 20/10
min 7 – 15 GHD-Hip Extensions
min 8 – 12/9cal ski
min 9 – 15 Box Jumps
min 10 – 3 Rope Climbs
*3‘ Rest betw EMOMs
SONNTAG 09.11.2019
FREE GYM!
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