MONTAG 16.12.2019
CF-BASICS
modul III - press
CROSSFIT
STRENGTH
back squat
4-4-4-4-4-4
WOD – 21-15-9
db-power cleans 20/15
dips – use a box, dip bar or rings
FINISHER - 2 RNDs of
20 kb russian swings 24/16
40 sit ups
60 double unders
CF-ENDURANCE
WOD A – 20‘ row
*heart rate below 120bpm
WOD B – 20‘ ski
*heart rate below 120bpm
WOD C – 10‘ AMRAP
20 double unders
10 alt. db-snatches 22,5/15
5 burpee high jumps
DIENSTAG 17.12.2019
CF-BASICS
modul V – weightlifting basics
STRENGTH A
4 supersets of
10 seated bb-good mornings
15 back extensions
STRENGTH B
3 supersets of
8/8 db-single arm row
max reps push ups
WOD – for time
10 burpees
20 push press 40/30
30 air squats
40 kb-russian swings 24/16
50 sit ups
40 kb russian swings 24/16
30 air squats
20push press
10 burpees
MITTWOCH 18.12.2019
CF-BASICS
modul IV - pull
STRENGTH A
strict press
9-9-9-9
WOD – Moni‘s Birthday-WOD 🥳
"Dirty, good looking fourty"
40 box jumps
40 jumping pull ups
40 kb swings 24/16
40 lunges
40 k2e
40 push press 20/15
40 back extensions
40 wall balls
40 burpees
40 double unders
CF-SKILLS & GYMNASTICS
- oh-squat
- snatch
DONNERSTAG 19.12.2019
CF-BASICS
modul II - Squat
STRENGTH A
front rack lunges
4 x 6/6
STRENGTH B
4 sets of
30‘‘ weighted wall sit
into amrap goblet squats 24/16
2‘ rest betw sets
WOD – 10RFT
5 db-push press 20/15
5 deadlifts 60/40
10 push ups
CF-INTERMEDIATE
STRENGTH A
strict press
4-4-4-4
STRENGTH B
db front raises
3 x 10/10
WOD – 12‘ AMRAP
150m row/ski
5 plate squats
7 push ups
9 sit ups
FREITAG 20.12.2019
CF-BASICS
modul I - basics
STRENGTH
db bench press
10-9-8-7-6-5-4-3-2-1
chin ups
12-3-4-5-6-7-8-9-10
WOD – 14‘ AMRAP
12 box jumps
6 d-ball cleans 40/20
30m walking d-ball lunges 20/10
CF-ENDURANCE
WOD A – for time
100 wall balls
everytime you break – 3 deadlifts 100/70
WOD B - for time
2000m row
every 500m:
5 db-thrusters
7 push ups
9 T2B
WOD C – for time
2000m ski
5 db-deadlifts
7 wall balls
9 sit ups
SAMSTAG 21.12.2019
STRENGTH
deadlift
4-4-4-4-4-4
WOD – “BARBARA“ 5RFT
20 pull ups
30 push ups
40 sit ups
50 air squats
3‘ rest
Opmerkingen