WORKOUT KW48

MONTAG 25.11.2019


CF-BASICS

MODUL I – Basics


CROSSFIT


CORE WORK

TABATA I

- One Arm weighted Plank


TABATA II

- Burpee Slam Balls 20/10

- Weighted Bicycle Crunch


STRENGTH

5 Supersets of

6-8 eccentric Push Ups

15 Med Ball Chest Passes


WOD – 2RFT [cap 15‘]

500m Row/Ski

20 Hand release Push Ups

40 Sit Ups

60 Air Squats

80 Double Unders


CF-ENDURANCE


WOD A – 15‘ AMRAP

15 KB-Russian Swings 20/12

15 Air Squats

30 Double Unders

30‘‘ Plank


WOD B – 15‘ AMRAP

200m Row/Ski

20m DB-Farmers Carry 22,5/17,5

10 V-Ups


Rest of Time – Row/Ski Basic Work

Change every 3rd min!


DIENSTAG 26.11.2019


CF-BASICS

MODUL V – Weightlifting


CROSSFIT


STRENGTH/SKILL

DB-Snatch

12‘ EMOM

8-12 alt. DB-Snatches

8-12 strict T2B


STRENGTH B

Lateral weighted Box Step Downs

4 x 8/8


WOD – for Time [cap 12‘]

9-15-21

Push Press 45/30

D-Ball over Shoulder 20/40/60

*10 C2B Pull Ups betw. RNDs



MITTWOCH 27.11.2019


CF-BASICS

MODUL - IV Pull


CROSSFIT


STRENGTH

OH-Squat

8-8-8-8-8


WOD A – 6‘ AMRAP

12 Wall Balls 10/6

6 Pull Ups

3‘ Rest


WOD B – 6‘ AMRAP

12 Atomic Sit Ups

6 Single Arm KB OH-Squats

(change Arm every RND)


CF-SKILLS & GYMNASTICS


Pistol Squat

-Progression

-Strength



DONNERSTAG 28.11.2019


CF-BASICS

MODUL III – Press


CROSSFIT


STRENGTH A

Weighted Chin Ups

8-8-8-8


STRENGTH B

Weighted Dips

8-8-8-8


WOD – for Time [cap 20‘]

3 RNDs of

3 Hang Power Cleans 60/40

6 Front Squats 60/40

9 Push Press 60/40


Into 2 RNDs of

5 Burpees over the Bar

10 Deadlifts 60/40


Into 1 RND of

50 Wall Balls 10/6

25 T2B


!!NEU-CROSSFIT INTERMEDIATE-NEU!!


STRENGTH A

Back Squat

10-10-10-10


STRENGTH B

Single Leg DB-Deadlifts

3 x 8/8


WOD – 10‘ EMOM

min 1) 8-10 Wall Balls

min 2) 30-45‘‘ Plank

min 3) 10m Walking Lunges

min 5) 30-45‘‘ Single Unders



FREITAG 29.11.2019


CF-BASICS

MODUL II – Squat


CROSSFIT


STRENGTH A

Deadlift

10-8-6-4-2-1-1-1


STRENGTH B

Bench Supported DB-Row

4 x AMRAP


WOD 12‘ AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups


CF-ENDURANCE


WOD A – AFAP [cap 15‘]

2000m Row

*ev. 90‘‘ 2 Devil Press 17,5/12,5

*add 2 Reps every RND!


5‘ Rest


WOD B – AFAP [cap 15‘]

2000m Ski

*ev. 90‘‘ 2 Burpee Box Jump overs

*add 2 Reps ev. RND!


SAMSTAG 30.11.2019


CROSSFIT


STRENGTH A [cap 15']

Bench Press

Find your 1 RM


STRENGTH B

Weighted Pull Ups

3 RNDs of

10 x 1 Pull Up – 20‘‘ Rest betw. Reps!

*3‘ Rest betw. RNDs


WOD – for Time

Buy in: 50 unbroken KB Russian Swings 24/16

Into 2 RNDs of

15 Power Cleans 60/40

3 Ring Muscle Ups/6 C2B Pull Ups

30 Push Ups 3 Ring Muscle Ups/6C2B Pull Ups

60 Double Unders

Buy out: 30m Handstand Walk or Bear Crawl

SONNTAG 01.12.2019


FREE GYM!

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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