WORKOUT KW49
MONTAG 04.12.2023
CROSSFIT
WORKOUT
EMOM SWEAT SESSION
A: 20' EMOM
1. 12/9 cal Row
2. 8 Deadlift 100/70
3. 12/9 cal Ski
4. 10 Push ups
4’ Rest
B: 20' EMOM
1. 50 Double Unders
2. 5 Deadlifts 140/100
3. 50 Double Unders
4. 5 Weighted Push ups
*Work Time is max 45’’, 15’’ is for Transition
Scale: Cals/Weight/Reps accordingly
DIENSTAG 05.12.2023
CROSSFIT
STRENGTH
Front Squat
20’ to find your 1RM
*Warm up (starting with an empty Barbell) something like
10-10-8-8-5-3-2-1-1-1-(1)
*Aim for 3-4 1RM Attempts
WORKOUT
EMOM until you fail...
10 Wall Ball 10/6
1 Burpee
*add 1 Burpee every Round
CF-INTERMEDIATE
by coach
MITTWOCH 06.12.2023
CROSSFIT
SKILL
10’ Work on your Wall Walk
STRENGTH
Strict Press
8-8-8-8-8
WORKOUT
DB-Fun...
5’ of
30’’ DB Front Squats 17,5/12,5
30’’ Rest
into...
5’ of
30’’ DB alternating Lunges 17,5/12,5
30’’ Rest
into...
5’ of
30’’ DB Thrusters 17,5/12,5
30’’ Rest
DONNERSTAG 07.12.2023
CROSSFIT
WORKOUT
Cardio 45’ Cap
Buy in:
2k Row/Ski
into...
3 Rounds
50 Sit ups
40 Air Squats
30 Double DB Deadlift 22,5/15
20 DB Snatch 22,5/15
10 alternating Single Arm Devil Press 22,5/15
Cash Out:
2k Ski/Row
CF-INTERMEDIATE
by Coach
FREITAG 08.12.2023
FREE GYM!
SAMSTAG 09.12.2023
TEAM WORKOUT
STRENGTH
A: Back Squat
20’ to find your 1RM
*Warm up (starting with an empty Barbell) something like
10-10-8-8-5-3-2-1-1-1-(1)
*Aim for 3-4 1RM Attempts
B: 5x40m Farmers Carry as heavy as possible
WORKOUT
In Teams of 2, I go you go, split as you like
For time...
Buy in: 100 Double Under/300 Single Unders
100 Cal Row
100 Wall Balls 10/6
100 DB Shoulder to OH 22,5/15
100 Box Jumps
100 Cal Ski
100 Burpee Bar touches
Cash out: Synchro Weighted Wall sit 20/10 for accumulated 3’
SONNTAG 10.12.2023
FREE GYM!