MONTAG 06/11/2023
CROSSFIT
STRENGHT
Strict press
8-8-8-8
DB-bent over row
8-8-8-8
WORKOUT
2 RFT
10/10 single arm Devil press 22,5/15
20 Pull ups
10/10 DB-Snatches 22,5/15
500 Row/Ski
DIENSTAG 07/11/2023
CROSSFIT
STRENGTH
A: 10‘ E2MOM
5 Weighted Push ups
B: 10‘ E2MOM
3-5 Weighted Chin ups
WORKOUT
10-9-8-7-6-5-4-3-2-1
DB-Deadlift
DB-Floor Press
DB-Squat Clean
(Choose one weight for all Movements 22,5/15 is Rx)
CF-INTERMEDIATE
STRENGTH
A: 10‘ E2MOM
5 Weighted Push ups
B: 10‘ E2MOM
3-5 Weighted Chin ups
WORKOUT
12-10-8-6-4-2
DB-Deadlift
DB-Floor Press
DB-Squat Clean
MITTWOCH 08/11/2023
CROSSFIT
STRENGTH
Overheadsquat
8-8-8-8
*Superset with 20 Walking Lunges
WORKOUT
2 RNDs of…
2' AMRAP
10 Goblet Squats 24/16
200m Row
Amrap Goblet Squats 24/16
3' Rest
2' AMRAP
10 Pull Ups
200m Ski
Amrap Pull ups
(Scaling is Jumping pullups)
3' Rest
DONNERSTAG 09/11/2023
STRENGTH
Inverted Row
10-10-10-10
Dips (Rings or Boxes)
8-8-8-8
WORKOUT
12‘ AMRAP
15 Med-Ball Cleans 10/6
12 DB-Snatch 22,5/15
9 T2B
FREITAG 10/11/2023 CROSSFIT
50' AMRAP
30 Double unders
250m Ski/Row
10 Sit ups or 5 T2B min. K2E with touch
10 KB Russian Swings 24/16
10 Goblet Squats 24/16
(Swing and Squat has to be done @ the same weight)
SAMSTAG 11/11/2023
TEAM WORKOUT
STRENGTH
Weigthed Pull Up
6-5-5-4-4
Scaling is 3-3-3-3-3 eccentric Pullup with at least 3‘‘ decent
Single Arm flat bench supported Dumbbell Row
8/8-8/8-8/8-8/8
WORKOUT
25‘ to get as far as possible
10 DB Goblet Squats
10 DB Goblet Squats
10/10 DB Clean and Jerk
10 DB Goblet Squats
10/10 DB Clean and Jerk
10/10 DB Snatch
10 DB Goblet Squats
10/10 DB Clean and Jerk
10/10 DB Snatch
10/10 DB Front rack lunges
10 DB Goblet Squats
10/10 DB Clean and Jerk
10/10 DB Snatch
10/10 DB Front rack lunges
10/10 DB Box step up
10 DB Goblet Squats
10/10 DB Clean and Jerk
10/10 DB Snatch
10/10 DB Front rack lunges
10/10 DB Box step up
10/10 DB Devil Press
All movements with 1 DB @ the same weight
RX @ 22,5/15
SONNTAG 12/11/2023
FREE GYM!