MONTAG 09.12.2019
CF-BASICS
MODUL III - PRESS
STRENGTH
5 Supersets of
8/8 Deficit Back Rack Lunges
8/8 Single Leg Deadlifts
WOD 14' AMRAP
3 Devil Press 20/15
6 Deadlifts 100/80
12 Pull Ups
24 Double Unders
CF-ENDURANCE
WOD A - for Time
Row 4K
*every 800m (5 RNDs)
20 Double Unders
7 Devil Press 20/15
7 Pull Ups
WOD B - for Time
Ski 4K
*every 800m (5 RNDs)
20 Double Unders
7 Box Jumps
7 T2B
DIENSTAG 10.12.2019
CF-BASICS
MODUL V - WEIGHTLIFTING
CROSSFIT
STRENGTH A
Bench Press
5-5-5-5-5
STRENGTH B
Reverse DB Flys
12-12-12-12
WOD - 5RFT
10 KB-American Swings 24/16
10 Burpees
MITTWOCH 11.12.2019
CF-BASICS
MODUL IV - PULL
CROSSFIT
STRENGTH A
Back Squat
12-12-12-12-12
STRENGTH B
Close Stance DB-Squats
15-15-15-15
WOD - 10RFT
3 Front Squats 60/40
3 Burpees over the Bar
6 T2B
CF-SKILLS & GYMNASTICS
- Double Under
- Handstand- Hold, Walk, Push Up
- Rope Climb
DONNERSTAG 12.12.2019
CF-BASICS
MODUL I - BASICS
STRENGTH A
Strict Press
5-5-5-5-5
WOD - 8 RFT - in Teams of 2 [cap 35']
7 DB-Thrusters 20/15
7 C2B Pull Ups
15/10cal. Row/Ski
*Partner A does 1 RND while Partner B rests!
CF-INTERMEDIATE
STRENGTH
Strict Press
5-5-5-5-5
STRENGTH B
Weighted eccentric Push Ups
5-5-5-5-5
WOD - 7' AMRAP
7 KB-AMERICAN Swings 16/8-12
7 DB-Box Step Ups
14 Sit Ups
FREITAG 13.12.2019
CF-BASICS
MODUL II - SQUAT
STRENGTH/SKILL Clean & Jerk
2-2-2-2-2-2
STRENGTH B
12' E2MOM
6 Dips
6 Strict Pull Ups
*weighted if possible!
WOD 20' EMOM
min 1) 12/10 Cal. Row
min 2) 10-15 GHD-Sit Ups
min 3) 12/10 Cal. Ski
min 4) 30'' Battling Ropes
min 5) 15 BB-Curls
CF-ENDURANCE
WOD - 45' E3MOM
3 Thrusters 35/20
6 Burpees over the Bar
12/10 cal. Row/Ski
SAMSTAG 14.12.2019
CROSSFIT
STRENGTH
5 Supersets of
8-12 BB-Prone Row
AMRAP Push Ups
WOD A - 5RFT
7 Thrusters
1 Rope Climb (legless if possible)
5' REST
WOD B - 3RFT
21 Box Jumps
15 K2E
9m Handstand Walk
5' REST
WOD C - for Time
80 Wall Balls
800m Run
SONNTAG 15.12.2019
FREE GYM!
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