MONTAG 08/11/2021
CROSSFIT
STRENGTH
Shoulder Complex
(Week 1)
3 Sets of
2 Strict Press
3 Push Press
4 Split/Push Jerks
WORKOUT
For Time:
50cal. of choice
40 heavy Russian Swings
30 Box Jumps
20 Pull Ups
40cal. of choice
30 Russian Swings
20 Box Jumps
10 Pull Ups
30cal. of choice
20 Russian Swings
10 Box Jumps
DIENSTAG 09/11/2021
CROSSFIT
STRENGTH
Back Squat
A: 10' to find your 2-3RM
B: Hit yor 20RM
WORKOUT
For Time:
10 Pull Ups
20cal. of choice
10 Pull Ups
30 OH-Squats 20/15
20cal. of choice
10 Pull Ups
40 Sit Ups
30 OH-Squats 20/15
20cal. of choice
10 Pull Ups
50 Push Ups
40 Sit Ups
30 OH-Squats 20/15
20cal. of choice
10 Pull Ups
Cap 20'
CF-INTERMEDIATE
Back Squat
A: 10' to find your 2-3RM
B: Hit yor 20RM
WORKOUT
For Time:
7 Pull Ups
12cal. of choice
7 Pull Ups
20 OH-Squats
12cal. of choice
7 Pull Ups
30 Sit Ups
20 OH-Squats
12cal. of choice
7 Pull Ups
40 Push Ups
30 Sit Ups
20 OH-Squats
12cal. of choice
7 Pull Ups
Cap 20'
MITTWOCH 10/11/2021
CROSSFIT
STRENGTH
A: Dead Stop Deadlifts
3-3-3-3-3
B: Seated KB-Strict Press
WORKOUT
For Time:
30-20-10-20-30
Cal. Ski
Burpees
Walking Lunges
DONNERSTAG 11/11/2021
CROSSFIT
STRENGTH
3 Super Sets
3-5 Front Squats @70-80%
6-8 BB-Hip Thrusts
*3' rest betw. sets
WORKOUT
A: 4' AMRAP
10 Amercan Swings
10cal. Ski
B: 4' AMRAP
10 Air Squats
10cal. Row
C: 4' AMRAP
10 Amercan Swings
10cal. Ski
D: 4' AMRAP
10 Air Squats
10cal. Row
*1' rest betw. AMRAPs
CF-INTERMEDIATE
STRENGTH
3 Super Sets
3-5 Front Squats
6-8 BB-Hip Thrusts
*3' rest betw. sets
WORKOUT
A: 3’ AMRAP
7 Amercan Swings
7cal. Ski
B: 3’ AMRAP
7 Air Squats
7cal. Row
C: 3’ AMRAP
7 Amercan Swings
7cal. Ski
D: 3’ AMRAP
7 Air Squats
7cal. Row
*2’ rest betw. AMRAPs
FREITAG 12/11/2021
CROSSFIT
STRENGTH
Bench Press
A: 12' to find yor 2-3RM
B: Hit your 20RM
WORKOUT
For time:
100 Wall Balls
*EMOM 10 alt. DB-Snatches
*Start with Snatches
SAMSTAG 13/11/2021
KETTLEBELL-WORKSHOP
11:00 - 17:30 Uhr
Kostenlos für Mitglieder!
SONNTAG 14/11/2021
FREE GYM!
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