CF-BASICS
Modul III - Press
CROSSFIT
STRENGTH
Front Squat
5-5-5
3-3-3
WOD – “DOMINIK“ for Time
30 T2B
30 Pull Ups
30 Burpees
30 Push Ups
12 Muscle Ups
12 Deadlifts 120/80
12 HSPUs
Bux out:
19 Bench Press 90/60
*everytime you break: 89 Double Unders
CF-ENDURANCE
WOD A - 2100m Row
200m easy
100m all out
*500m easy Row after you finished 2100m!
5‘ Rest
WOD B - for Time
50 Devil Press 17,5/12,5
*everytime you break
50 Double Unders or 150 Singles
5‘ Rest
WOD C - 2100m Ski
200m easy
100m all out
*500m easy Ski after you finished 2100m!
DIENSTAG 31.12.2019
HAPPY NEW YEAR!!
FREE GYM!
MITTWOCH 01.01.2020
FREE GYM!
DONNERSTAG 02.01.2020
CF-BASICS
Modul IV - Pull
CROSSFIT
STRENGTH
12‘ E2MOM
5 Thrusters 60/35
7 Strict Pull Ups
WOD A – for Time
1000m Row
*every 60‘‘ – 2 Goblet Squats 24/16
*add 2 Goblet Squats every RND!
*start with Goblet Squats!
3‘ Rest
WOD B – for Time
1000m Ski
*every 60‘‘ – 2 alt. DB-Snatches 22,5/15
*add 2 Snatches every RND!
*start with DB-Snatches!
CF-INTERMEDIATE
STRENGTH
Eccentric Pull Ups
3-3-3-3-3
STRENGTH B
Renegade Rows
3 x 6/6
WOD – 8 RNDs of
3 Wall Balls 6/4
6 Sit Ups
9 Ring Rows
FREITAG 03.01.2020
CF-BASICS
Modul III - Squat
STRENGTH A
Weighted Chin Ups
5-5-5-5-5
STRENGTH B
Kettlebell-Band-Bench Press
8-8-8-8
WOD – “DIANE“ for Time
21-15-9
Deadlifts 100/70
Handstand Push Ups
CF-ENDURANCE
WOD A – for Time
100 Push Ups
*everytime you break – 10 Pull Ups
5‘ Rest
WOD B – for Time
100 Goblet Squats 24/16
*everytime you Break – 10 T2B
SAMSTAG 04.01.2020
TEAM WORKOUT
STRENGTH
Deadlift
Work up to your daily 3RM
then 7 x 1
WOD – for Time in Teams of 2
40-20-10
Push Press 40/25
T2B
into: 2K Row
Buddy A – Row
Buddy B – 15 Burpees
into: 10-20-40
Thrusters 35/20
Box Jump overs
into: 2K Ski
Buddy A – Ski
Buddy B – 15 Pull Ups
SONNTAG 05.01.2020
FREE GYM!