MONTAG 18.12.2023
CROSSFIT
STRENGTH
A: Strict Press
5-5-5
B: Bent over Row
5-5-5
C: Accumulate a 2’30’’ Plank
TC: 5’
WORKOUT
For time...
30-20-10
Deadlift 80/55
Box Jump 24/20
DIENSTAG 19.12.2023
CROSSFIT
STRENGTH
Deficit Deadlift
On every 1’30’’ for 9'
5 Deadlift (70-75% of 1RM)
WORKOUT
"CINDY"
20’ AMRAP
5 Pull ups
10 Push ups
15 Air Squats
CF-INTERMEDIATE
by coach
MITTWOCH 20.12.2023
CROSSFIT
STRENGTH
Front Squat
5-5-5-5
SKILL
10’ Work on your Kip/Pull up
WORKOUT
3 Rounds 1’ per Station (45’’ Work - 15’’ Rest)
KB Swings russian 24/16
Row for cal
Sumo Deadlift High Pull (KB 24/16)
Box Jumps
Wall Balls 10/6
Rest
DONNERSTAG 21.12.2023
X-MAS PARTY-WARM UP!
CROSSFIT
STRENGTH
A: DB Biceps Curl
4 Sets 12-15 Reps
B: DB Chest-supported Row
4 Sets 12-15 Reps
WORKOUT
In Teams of 4
2 Partners Work, 2 Rest switching each Round
Buy in: 4 Rounds of...
10 synchro Air Squats
10 synchro Med Ball Cleans 10/6
10 synchro Med Ball Sit ups 10/6
Pair A:
40 Single Dumbbell Snatch 22,5/15
10 Synchro Dumbbell Goblet Squat 22,5/15
Pair B:
40 Single Dumbbell Snatch 22,5/15
10 Synchro Dumbbell Goblet Squat 22,5/15
Pair A:
30 Single Dumbbell Snatch 22,5/15
8 Synchro Dumbbell Goblet Squat 22,5/15
Pair B:
30 Single Dumbbell Snatch 22,5/15
8 Synchro Dumbbell Goblet Squat 22,5/15
Pair A:
20 Single Dumbbell Snatch 22,5/15
6 Synchro Dumbbell Goblet Squat 22,5/15
Pair B:
20 Single Dumbbell Snatch 22,5/15
6 Synchro Dumbbell Goblet Squat 22,5/15
Cash out: Whole Team: 100 synchro Burpees
FREITAG 22.12.2023
WEIHNACHTSFEIER! 🥳
SAMSTAG 23.12.2023
FREE GYM!
SONNTAG 24.12.2023
FREE GYM!
MERRY CHRISTMAS! 🎄