Sonntag
16.07.2023
CrossFit – Workout of the Day
A. On a 25:00 clock:
:48 bike/ski/row (slow-to-moderate)
:12 bike/ski/row (fast)
Score: max meters
B. AMRAP 8:15 sit-ups
:30 plank hold (forearms)
Samstag
15.07.2023
CrossFit – Workout of the Day
A. 7 sets for load:
2 clean and jerks
– Lift once every 2:00.
B. AMRAP 10:
12 box jumps (61/76 cm)
3 rope climbs
Freitag
14.07.2023
CrossFit – Workout of the Day
“MAXTON”
13 Rounds for Time
8 Strict Pull-Ups
26 Box Step-Ups (24/20 in)
21 Burpees
Wear a Weight Vest (20/14 lb)
TimeCap 40-45minutes
Donnerstag
13.07.2023
CrossFit – Workout of the Day
A. For time with a partner:
1,000-m row
400-m weighted front carry
100 Abmat sit-ups
400-m weighted front carry
1,000-m row
– Use a pair KBs @16/24kg
TimeCAP 25minutes
B. Accessory
4sets:
0:30 ring support hold
Rest 1:00 b/t sets
Mittwoch
12.07.2023
CrossFit – Workout of the Day
A. 5 heavy sets:
3 bench presses
– Rest 2:00-2:30 between sets.
– Use 80-85% of your 1-rep-max bench press.
B. FIBONACCI FINAL
For time:
5-8-13:
Deficit handstand push-ups
Double-DB/KB deadlifts (22.5/32kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27.1-m Single Arm DB/KB overhead walking lunge (22,5/32kg or 24/32 kg)
or 30 Lunges total
TimeCAP 10minutes
Dienstag
11.07.2023
CrossFit – Workout of the Day
A. AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
B. Accessory
3sets:
5/5 DB Bulgarian Split Squats
5/5 Gorilla Rows with KB
rest 30sec. b/t movements
Montag
10.07.2023
CrossFit – Workout of the Day
A. 5 heavy sets:
3 Back squats
– Rest 2:30 between sets.
– Use 80-85% of your 1-rep-max Back squat.
B. 3 rounds for time:
15 thrusters (30/42,5 kg)
400-m run
TimeCap 10minutes