MONTAG 21/02/2022
CROSSFIT
STRENGTH
4 Super Sets of: 6-8 Back Squats
12-15 Weighted Sit Ups
2' rest betw. sets
WORKOUT
Every 60sec. until you finish...
3 Power Cleans
Max Wall Balls 10/6 in remaining time
The workout is over when you reach 150 Wall Balls.
cap: 18'
RX: 60/40kg BB
Intermediate: 40/25kg BB
Basic: 25/15kg BB
DIENSTAG 22/02/2022
CROSSFIT
SKILL: Push Jerk
12' Warm Up & Technique Training
Into: 5 Super sets
5 Push Jerks
8-10 Weighted Bench Dips
2' rest betw. sets
WORKOUT OF THE DAY
A: 7' to get as far as possible..
10/7cal. Ski
1 Devil Press
10/7cal. Ski
2 Devil Press
10/7cal. Ski
3 Devil Press
10/7cal. Ski
4 Devil Press
*Keep adding 1 Devil Press per RND until the 7' mark!
2' rest
B: 7' to get as far as possible..
10/7cal. Row
10 T2B
10/7cal. Row
9 T2B
10/7cal. Row
8 T2B
10/7cal. Row
7 T2B
*Keep subtracting 1 T2B per RND until the 7' mark!
RX: 20/12,5kg DB´s
Intermediate: 12,5/7,5kg DB´s
Basic: 7,5/5kg DB´s
CF-INTERMEDIATE
SKILL: Push Jerk
12' Warm Up & Technique Training
Into: 4 Super sets
3 Push Jerks
8 (Weighted) Bench Dips
2' rest betw. sets
WORKOUT OF THE DAY
A: 7’ to get as far as possible..
8/6cal. Ski
1 Devil Press
8/6cal. Ski
2 Devil Press
8/6cal. Ski
3 Devil Press
8/6cal. Ski
4 Devil Press
*Keep adding 1 Devil Press per RND until the 7' mark!
2' rest
B: 7' to get as far as possible..
8/6cal. Row
10 K2E
8/6cal. Row
9 K2E
8/6cal. Row
8 K2E
8/6cal. Row
7 K2E
*Keep subtracting 1 K2E per RND until the 7' mark!
MITTWOCH 23/02/2022
CROSSFIT
STRENGTH
4 Super sets
6-8 Deadlifts
1' Weighted Tall Plank
2' rest betw. sets
3' AMRAP:
5 DB Bench Press
5 Pull-Ups
3' AMRAP:
8 Front Rack Lunges
30 Double Unders
3' AMRAP:
5 DB Bench Press
5 Pull-Ups
3' AMRAP:
8 Front Rack Lunges
30 Double Unders
Rest 90'' betw. AMRAPs
RX: 25/15kg DB´s & a 42,5/30kg BB
Intermediate: 17,5/10kg DB´s & a 30/20kg BB
Basic: 12,5/7,5kg DB´s & a 20/15kg BB
DONNERSTAG 24/02/2022
CROSSFIT
CARDIO
40' to finish..
1K Row
100 KB-American Swings
1K Ski
50 Burpees
500m Row
50 American Swings
500m Ski
25 Burpees
250m Row
25 American Swings
250m Ski
15 Burpees
RX: 24/16KG KB
Intermediate: 16/12kg KB
Basic: 12/8kg KB
CF-INTERMEDIATE
40' to finish..
800m Row
80KB-American Swings
800m Ski
40 Burpees
400m Row
40 American Swings
400m Ski
20 Burpees
200m Row
20 American Swings
200m Ski
10 Burpees
FREITAG 25/02/2022
CROSSFIT
A: Push Complex week 7
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
WORKOUT
30 RFT
5 T2B
3 Burpees
1 Thruster
RX: 40/30kg BB
Intermediate: 30/20kg BB
Basic: 20/15kg BB
SAMSTAG 26/02/2022
TEAM WOD
STRENGTH
Sled Push Ladder
WORKOUT
For time, in teams of 2
60 RNDs of
2 Hang Power Cleans
4 Wall Balls
5' rest
30 RNDs of
4 Deadlifts
6cal Ski Erg
RX: Cleans 60/40 DL´s 80/60
Intermediate: Cleans 40/25 DL´s 60/40
Basic: Cleans 25/15 DL´s 40/25
SONNTAG 27/02/2022
FREE GYM!
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