Sonntag
08.01.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
25 Sit-Ups
18/25 cal. Row/Bike/Ski
– Rest 2:00
3 rounds for time:
25 Med Ball Sit-Ups
18/25 cal. Row/Bike/Ski
TimeCAP: 26min
B. 3 sets:
10 single-arm KB Swings / arm (eye level)
15 KB Good Mornings
Samstag
07.01.2023
CrossFit – Workout of the Day
A. 5 sets:
3 Front Squats
– Build to a heavy set of 3.
Open Workout 11.4
B. AMRAP 10:
60 bar-facing Burpees
30 Overhead Squats (40/55kg)
10 Muscle-Ups
Freitag
06.01.2023
CrossFit – Workout of the Day
Benchmark “ OSCAR“
AMRAP in 23min:
9 Devil Presses (2×12/17,5kg)
20 Alternating Dumbbell Lunges
9 Dumbbell Push Presses
20 Sit-Ups
Finisher:
max seconds hang from Pull-Up Bar
Donnerstag
05.01.2023
CrossFit – Workout of the Day
A. For load:
15-12-9:
Thrusters
– Rest 3:00 between sets
B. 6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
Mittwoch
04.01.2023
CrossFit – Workout of the Day
A. EMOM 12min:
Min1: 10m Handstand Walk
Min2: 40sec. Double Unders
B. 3 rounds for time:
20 Burpee Box Overs (61/76 cm)
450/500-m Row
TimeCAP: 15min
Dienstag
03.01.2023
CrossFit – Workout of the Day
A. 5 sets:
3 Shoulder-to-Overheads
– Build to a heavy set of 3.
B. For time:
45 Chest-to-Bar Pull-Ups
30 Shoulder-to-Overheads (57,5/85 kg)
TimeCAP: 12min
Montag
02.01.2023
CrossFit – Workout of the Day
A. Snatch Ladder:
EMOM until failure:
1 Snatch (squat or power)
– Rx’d starting weight is 30/40kg
– Girls add 2,5kg and guys add 5kg. to each side of the bar every minute.
B. AMRAP 10:
10 Air Squats
9 DB Snatches, right arm (15/22.5 kg)
10 Push-Ups
9 DB Snatches, left arm
C. Optional
4 sets:
10 single-DB Bent over Rows/arm
10 single-DB Glute Bridges