Sonntag
28.05.2023
CrossFit – Workout of the Day
A. 3 rounds for time with a partner:
50-calorie Assault/Echo bike
1:00 synchronized handstand hold
50 Deadlifts @60/85kg
– Split up the bike and Deadlifts; one person working at a time.
TimeCAP 25minutes
B.Accumulate:
3:00 weighted plank hold (15/20 kg)
Samstag
27.05.2023
CrossFit – Workout of the Day
A. 4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
B. 3 rounds for time:
20 Medball sit-ups
20 burpee box jump-overs (51/61 cm)
20 wall-ball shots (9/12 kg) (2.7/3 m)
TimeCAP 18minutes
Freitag
26.05.2023
CrossFit – Workout of the Day
“KALSU”
For Time
100 Thrusters @60/42,5kg
5 Burpees to start and at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
TimeCAP 25minutes
Donnerstag
25.05.2023
CrossFit – Workout of the Day
A. For time:
7 strict muscle-ups
800-m run
5 strict muscle-ups
800-m run
3 strict muscle-ups
800-m run
TimeCAP 21minutes
B. 2-4 sets for load and completion(optional):
12 weighted Cossack squats
20 side-plank bends/side
20 hollow rocks
20 banded face pulls
Mittwoch
24.05.2023
CrossFit – Workout of the Day
A. 5 sets for load:
5 hang power snatches
– Pause with the bar at mid-thigh for :02.
– Rest 2:00 between sets.
B. For time:
50 calorie row/Ski/Bike
50 overhead squats (35/52,5 kg)
50 alternating DB snatches (15/22.5 kg)
TimeCap 13minutes
Dienstag
23.05.2023
CrossFit – Workout of the Day
A. For load:
3-2-2-1-1-1-1:
Weighted pull-ups
B. EMOM 20:
Min. 1 | 12x 7,5m Shuttle Runs
Min. 2 | 12/15-calorie any Bike
Min. 3 | 10 DB box step-overs@15/22,5kg (20 in)
Min. 4 | Rest
– Use two DBs.
Montag
22.05.2023
CrossFit – Workout of the Day
A. On a 12:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
B. AMRAP 7:
30 double-unders
3 power cleans (62,5/92,5 kg)
C. 3- 5 sets for load:
3 deficit clean pulls (2 in)
– Rest 1:00- 2:00 between sets.