Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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IMPRESSUM     /     DATENSCHUTZ

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HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

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WORKOUT KW45

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!