Sonntag
17.09.2023
CrossFit – Workout of the Day
A. EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
B. 5 rounds for time:
3 Wall Walks
9 cal. Assault Bike/ 200m Row
12 DB Snatches@22,5/30kg
timeCAP 15minutes
Samstag
16.09.2023
CrossFit – Workout of the Day
A. For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (12/15 kg)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds hold + total reps completed.
– Perform just one attempt on the holds each minute.
B. 3 rounds for time:
40 Russian KB swings 16/24kg
20 box jump-overs (20/24 in)
timeCAP 10minutes
Freitag
15.09.2023
CrossFit – Workout of the Day
Benchmark Friday
“JULIAN KEEN”
5 Rounds for Time
30 calorie Bike/ 500m Row
6 Squat Cleans @70/55kg
14 Devil Presses2x22,5/15kg
20 Double-Unders
timeCAP 40minutes
Donnerstag
14.09.2023
CrossFit – Workout of the Day
A. Every 2:00 for 5 sets:
10 bench presses
:45 plank hold (on forearms)
B. Every 2:00 for 6 rounds:
2 rope climbs
Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Mittwoch
13.09.2023
CrossFit – Workout of the Day
A. 6 sets for load:
3 deadlifts
– Use the same load across all sets.
B. AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (35/52,5 kg)
C. 3 sets(optional):
10 banded deadlifts
10 band pull-aparts
Dienstag
12.09.2023
CrossFit – Workout of the Day
A. For load:
Every 2:00 for 8 sets:
2 back squats
– Increase loading across as many sets as possible, holding the same weight for a few sets is totally acceptable.
– Focus on a controlled descent followed by a rapid drive out of the bottom of each rep.
– Shy away from loads that cause you to “grind” out the rep. Instead, focus on your speed out of the bottom. Once you start grinding, the weight is too heavy for this session.
B. CHAD 1000X – WEEK 2
Part 1:
For time:
150 weighted step-ups (20 in)
– Use a DB 15/20kg and hold anyhow
timeCAP 10minutes
Part 2:
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 double-DB deadlift (12/15kg
:10 rest
Montag
11.09.2023
CrossFit – Workout of the Day
For time:
2001-m run or row
11 shoulder presses (37,5/52,5 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
TimeCAP 30minutes