Sonntag
12.03.2023
CrossFit – Workout of the Day
A. 5 sets x 2:15 for reps:
400-m run/ 450/500m Row//21/30cal. AB
Max double-unders in the remaining time
– Rest 1:00 between sets.
B. 4-5 sets:
15 Medball sit-ups
– Rest :30.
15 Russian KB swings (heavy)
– Rest :30
Samstag
11.03.2023
CrossFit – Workout of the Day
A. Build to a heavy complex in 10minutes of:
1 power Clean + hang Squats Clean + Jerk
B.For time:
30 hang power cleans (70/102,5 kg)
50 alternating single-leg squats
1,750/2,000-m row// 84/120cal. AB
TimeCAP 20minutes
Freitag
10.03.2023
CrossFit – Workout of the Day
Benchmark Friday
“31 HEROES”
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters @50/70kg
6 Rope Climbs
11 Box Jumps (60/75cm)
While Partner B performs:
400 meter Sandbag or Plate Run (20/12kg
Partners switch after each Run
Donnerstag
09.03.2023
CrossFit – Workout of the Day
A. For time:
25 DB power snatches left-arm (15/22.5 kg)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
TimeCAP 20minutes
Mittwoch
08.03.2023
CrossFit – Workout of the Day
A. 10 sets for load:
1 pause back squat + 2 back squats
– Start at 60% and increase load as much as possible without sacrificing bar speed.
– Pause for :03 on the pause back squat and rest exactly 2:00 between sets.
B. For time:
100 burpee pull-ups
– Pull-up bar is 12 in/30 cm above reach
TimeCAP 18minutes
Dienstag
07.03.2023
CrossFit – Workout of the Day
A. EMOM 5:
1-3 wall walks
B. For time:
100 air squats
5 handstand push-ups
7.6-m handstand walk
75 air squats
10 handstand push-ups
7.6-m handstand walk
50 air squats
15 handstand push-ups
7.6-m handstand walk
25 air squats
20 handstand push-ups
7.6-m handstand walk
TimeCAP 15minutes
Montag
06.03.2023
CrossFit – Workout of the Day
A. 5 sets for load:
10 shoulder presses
(every 3minutes)
B. AMRAP 12:
1 deadlift (42,5/60 kg)
1 front squat (42,5/60 kg)
1 box jump (60/75 cm)
– Add 1 rep to each movement after completing a full round.