Sonntag
05.02.2023
CrossFit – Workout of the Day
A. Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
B. Accumulate:
30 Sots presses
– Add load as desired.
Samstag
04.02.2023
CrossFit – Workout of the Day
A. EMOM 10:
1 deadlift
– Build to a heavy single.
B. AMRAP 13:
8 deadlifts (47,5/70 kg)
5 hang power cleans (47,5/70 kg)
3 bar muscle-ups
Freitag
03.02.2023
CrossFit – Workout of the Day
Benchmark Friday
A. Barbell Cycling
touch and go Power or Squat Snatch, every 2minutes:
12 -10- 8 -6- 4
-work up to a heavy set
B. Open Workout 13.1
AMRAP in 17 minutes
40 Burpees
30 Snatches (35/20kg)
30 Burpees
30 Snatches (60/35kg)
20 Burpees
30 Snatches (75/45kg)
10 Burpees
Max Snatches (95/55kg)
Donnerstag
02.02.2023
CrossFit – Workout of the Day
A. 5 rounds for time with a partner:
30 alternating DB snatches (22.5/32kg)
20 box jump-overs (51/61 cm)
– Resting partner hangs from the pull-up bar.
TimeCAP 18minutes
B. Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.
Mittwoch
01.02.2023
CrossFit – Workout of the Day
A. 6 sets for load:
5 front squats
B. For time:
850/1,000-m row// 42/60cal AB
40 v-ups
650/750-m row// 30/42cal AB
40 v-ups
450/500-m row//21/30cal. AB
TimeCAP 15minutes
Dienstag
31.01.2023
CrossFit – Workout of the Day
A. 4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
B. 3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
Montag
30.01.2023
CrossFit – Workout of the Day
A. AMRAP 20:
10 single-arm KB swings, right (16/24 kg)
10 single-arm KB swings, left
250-m row or 10/15cal. Assault Bike
10 barbell lunges, right (30/42,5 kg)
10 barbell lunges, left
– KB swings to eye level.
B. 3 sets:
8 x (1 single-leg KB deadlift + 1 single-leg KB step-back lunge)/leg
10 Goblet Hold Good mornings
– Rest :30 between legs/ movements & 1:00 between sets.