WORKOUT KW47

MONTAG 18.11.2019


CF-BASICS

MODUL IV – Pull


CROSSFIT


STRENGTH A

Back Squat

6-6-6-6-6


STRENGTH B

Walking DB-Lunges

5 x 10m


WOD – 3 RFT

20 Sit Ups

20 Alt. DB-Snatches 22,5/17,5

20 DB-Box Step Ups 22,5/17,5


CF-ENDURANCE


WOD A – for Time [cap 20‘]

3K Row

Every 500m

50 Double Unders

7 Burpees over the Bar

7 BB-G2OH 45/30


WOD B – for Time [cap 20‘]

3K Ski

Every 500m

15 T2B

12 KB OH Lunges 20/12

9 Wall Balls 10/6


DIENSTAG 19.11.2019


CF-BASICS

MODUL V – Weightlifting


CROSSFIT


STRENGTH A

BB-Shrugs

4 x AMRAP


STRENGTH B

Single Arm Bottoms Up KB-Press

3 x 8/8


WOD – 10 RFT

8 Push Ups

12 KB-American Swings 24/16



MITTWOCH 20.11.2019


CF-BASICS

MODUL I – BASICS


CROSSFIT


STRENGTH A

12‘ EMOM

Even: 6-8 strict T2B

Odd: 20-30‘‘ Handstand Hold

- Work on Shoulder Tabs or free standing…


STRENGTH B

12‘ E2MOM

15 GHD-Sit Ups


WOD – for Time

Buy in: 60sec. AMRAP Burpees

50 Wall Balls

40 V-Ups

30 Box Jumps

20 HSPUs

10 Bar MUs or 10 C2Bs + 10 Box-Dips


CF-SKILLS & GYMNASTICS


INTENSIVCOACHING

Kipping Technique

- Toes to Bar

- Pull Up – (Kipping/Butterfly)

- Muscle Up (Ring/Bar)



DONERSTAG 21.11.2019


CF-BASICS

MODUL II – Squat


CROSSFIT


STRENGTH A

Single Leg Deadlift

4 x 8/8


STRENGTH B

12‘ E2MOM

15 GHD- Hip Extensions


WOD – for Time

21-15-9

KB-Deadlifts 2 x 24/16

Wall Balls 10/6

*EMOM – 3 Burpee high Jumps


NEU!! CROSSFIT INTERMEDIATE

Ab sofort Jeden Donnerstag 20:00 Uhr

Der perfekte Übergang von den Basics zum CrossFit!


STRENGTH A

Work on your Pull Up


STRENGTH B

Bench Press

8-8-8-8-8-8


WOD – 12‘ AMRAP

250m Row/Ski

6 DB-Box Step Ups 12,5/7,5

6 Inverted Rows

12 Sit Ups



FREITAG 22.11.2019


CF-BASICS

MODUL III – Press


CROSSFIT


STRENGTH A

Incline Bench Press

8-8-8-8-8


STRENGTH B

Weighted Dips

4 x AMRAP


WOD – 20‘ EMOM

min 1 - 10-15 GHD-Sit Ups

min 2 - 10 Devil Press

min 3 - 5 D-Ball over Shoulder 60/40/20

min 4 - 10 HSPUs

min 5 - Rest


CF-ENDURANCE


WOD A – 8RFT [cap 20‘]

200m Row

20m Single Arm KB OH Lunges

(10m left Arm – 10m right Arm)


WOD B – 8RFT [cap 20‘]

200m Ski

10 DB-Deadlifts 30/20



SAMSTAG 23.11.2019

Bitte bis spätestens heute Zu-/Absage für die Weihnachtsfeier!!


CROSSFIT


STRENGTH A

Pendlay Row

12-12-12-12-12


STRENGTH B

Strict Press

5-5-5-5-5


WOD – 12‘ AMRAP

9 Single Arm DB-Push Press 22,5/17,5 (Change Arm ev. RND)

6 Goblet Squats 22,6/17,5

3 Ring Muscle Ups or 6 Pull Ups


WOD B – 10 RFT

20 Double Unders

10 Sit Ups

5 Burpee Bar Touches



SONNTAG 24.11.2019


FREE TRAINING

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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