Sonntag
16.04.2023
CrossFit – Workout of the Day
A. For time:
400-m run
50 sumo deadlift high pulls (25/35 kg)
50 handstand push-ups
400-m run
20 bar muscle-ups
60-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.
B. Accumulate, with a partner:
100 ring push-ups
– Every time you break or switch, perform 10 seated leg raises
Samstag
15.04.2023
CrossFit – Workout of the Day
A. EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.
B. 10 rounds for time:
8/10-calorie row
3 hang power snatches (47,5/70 kg)
TimeCAP 15minutes
Freitag
14.04.2023
CrossFit – Workout of the Day
“RUSSEL + NORTHRUP”
For Time (with a Partner)
3,354 meter Row*
Then, complete 33 Rounds** of:
1 Squat Clean @82,5/60kg
1 Push Press
3 Back Squats (scaling Front Squats)
Finally, complete 6 Rounds** of:
2 Dumbbell Squat Cleans (2×32/22,5kg)
2 Dumbbell Push Presses
9 Dumbbell Squats
*Partners switch as needed on the Row
** Partners switch after each full round after the Row
TimeCAP40minutes
Donnerstag
13.04.2023
CrossFit – Workout of the Day
A. 8 sets for load:
2 shoulder presses
B. For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings@16/24kg
3:00 double-unders
3:00 burpees
Mittwoch
12.04.2023
CrossFit – Workout of the Day
A. Every 2:00 x 5 sets:
6 alternating DB squat snatches
B. 5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (15/22.5 kg)
TimeCAP 14minutes
Dienstag
11.04.2023
CrossFit – Workout of the Day
A. 5 x AMRAP 3:
400-m run//450/500m Row// 21/30cal. AB
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
B. 5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.
Montag
10.04.2023
CrossFit – Workout of the Day
„Linda Variation“
For time:
30-27-24-21-18-15-12-9-6-3:
DB/KB deadlifts
20-18-16-14-12-10–8–6-4-2:
DB/KB bench presses
10-9-8-7-6-5-4-3-2-1:
DB/KB squat cleans
– Move through all three movements before moving to the next set of reps.
RX weights 2x 15/22,5kg DB or 2×16/24kg KB
TimeCAP 30minutes