Sonntag
14.05.2023
CrossFit – Workout of the Day
A. On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (61/76 cm)
– Perform both movements within the same minute.
B. Accumulate:
50 barbell or PVC good mornings
Samstag
13.05.2023
CrossFit – Workout of the Day
A: 5 sets for load:
1 pause push jerk
1 push jerk
– every 2:00
– Pause in the dip of the first jerk for :02.
B. 3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
TimeCAP 15minutes
Freitag
12.05.2023
CrossFit – Workout of the Day
Benchmark-Friday
„Angie“
A. For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
TimeCAP 20minutes
B. Accessory
4 sets for load:
1:00 KB front-rack hold
15 sumo-stance good mornings
Donnerstag
11.05.2023
CrossFit – Workout of the Day
A. AMRAP 12:
4 left-arm DB Turkish get-ups (12.5/15 kg)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
B.For time:
400-m DB farmers carry (15/22.5 kg)
– Use two dumbbells.
C. Optional
EMOM 8:
Min. 1 | 10 KB Z-presses
Min. 2 | 10 renegade rows/arm
Mittwoch
10.05.2023
CrossFit – Workout of the Day
A. BIKE LUNGE
5 x AMRAP 3:
1,000/1,200-m C2 bike//500/600mRow
Max rep back rack lunges
– Rest 3:00 between AMRAPs and increase load each set.
Women: 25-30-35-42,5-50kg
Men: 30-40-50-60-70 kg
Dienstag
09.05.2023
CrossFit – Workout of the Day
A. 6 sets for load:
3 overhead squats
– Build to your heaviest set.
B. For time:
10-8-6-4-2:
Squat snatches (52,5/75 kg)
– Perform 3 wall walks after each set.
timeCAP 15minutes
Montag
08.05.2023
CrossFit – Workout of the Day
A. Skill
Ring Muscle up Practise
B. AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.
C.4 sets:
:20 ring dips
:20 rest