WORKOUT KW7

MONTAG 10.02.2020

CF-BASICS - MODUL I

Basic Movements

CROSSFIT

ENDURANCE WOD – 30‘ AMRAP

35cal/30cal Row/Ski

30 Weighted Box Step Ups 22,5/17,5

25 Double Unders or 50 Singles

20 D-Ball over the Shoulder

15 Push Ups

10 alt. DB Snatches 22,5/17,5

CF-INTERMEDIATE

WOD A – 10‘ AMRAP

500m Row

15 G2OH

10 KB-Russian Swings

5 Knee Tucks

5‘ Rest

WOD B – 8‘ AMRAP

500m Ski

15 D-Ball over Shoulder

10 Wall Balls

5 Burpees

3‘ Rest

WOD C – 6‘ AMRAP

20 Box Step Ups

10 D-Ball Thrusters

5cal Air Bike

*one Buddy works on cal – Rest of the Team has to work on their AMRAP

DIENSTAG 11.02.2020

WL-BASICS - MODUL V

Weightlifting

CROSSFIT

SKILL/STRENGTH A

Turkish Get Up

3 x 4/4

SKILL/STRENGTH B

Squat Clean

3-3-3-3-3

*work up to your WOD-Weight!

WOD – for Time

21-15-9

Clean & Jerks 60/40

Bar facing Burpees

MITTWOCH 12.02.2020

CF-BASICS - MODUL II

Squat

SKILL

Kipping Technique

· Pull Up

· T2B

· Bar Muscle Up

WOD – for Time [cap 15‘]

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Burpee Box Jumps

CF-INTERMEDIATE

SKILL A

GHD-Sit Up

SKILL B

Rope Climb

WOD – 12‘ EMOM

min 1: 2-3 Rope Climbs

min 2: 5-8 Wall Balls

min 3: 5-8 GHD Sit Ups

min 4: 8-12 TRX Rows

min 5: 20-30‘‘ Battling Ropes

min 6: Rest!

DONNERSTAG 13.02.2020

CF-BASICS - MODUL III

Press

STRENGTH

4 Supersets of

8/8 Bulgarian Split Squats

20m KB-Cross Body Carry

WOD – for Time [cap 21‘]

Buy in: 50 Double Unders or 150 Singles

into: 21-15-9

DB-Cleans 17,5/12,5

DB-Thrusters 17,5/12,5

T2B

Bu out: 50 Double Unders/150 Singles

CF-INTERMEDIATE

STRENGTH A

KB-Floor Press

8-8-8-8

STRENGTH B

Superband Trizeps Push

8-8-8-8

WOD – for Time [cap 15‘]

50 Wall Balls

40 Med Ball Cleans

30 Push Ups

20 Pull Ups

10 Burpees

*partition as you want!

FREITAG 14.02.2020

CF-BASICS - MODUL IV

Pull

CROSSFIT

STRENGTH

8‘ EMOM

even: 4-6 HSPUs

odd: 8-10 Ring Dips

Valentines Partner WOD

WOD A “the break up“

EMOM ALAP

min 1: 1 Push Press + 1 Burpee

min 2: 2 Push Press + 2 Burpees

min 3: 3 Push Press + 3 Burpees

usw…

Men use a 42,5kg BB

Women use a 30kg BB

WOD B – “the make up“

6 RFT

5 Squat Cleans 42,5/30

10 Pull Ups

200m Row/Ski

While Partner A completes one RND, Partner B has to hold an L-Sit!

SAMSTAG 15.02.2020

FUN DAY

Rowing Competition

AFAP - in Teams of 2

5000m Row

*switch every 250m!

WOD – for Time “ANGIE“

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

SONNTAG 15.02.2020

FREE GYM!