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