Sonntag
21.05.2023
CrossFit – Workout of the Day
A. EMOM 10
5 push presses
– Add load every 2:00.
Right into…
A 1: EMOM 5
1 push press – Add load every 1:00
B. 5 rounds for time
12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs
TimeCAP 12minutes
Samstag
20.05.2023
CrossFit – Workout of the Day
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (51/61 cm)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
Freitag
19.05.2023
CrossFit – Workout of the Day
Bowen
3 Rounds for time of:
Run 800 meters
7 deadlifts@85/125kg
10 burpee pull-ups
14 single arm kettlebell thrusters@16/24kg (7 each arm)
20 box jumps, 20/24-inch box
TimeCAp 40minutes
Donnerstag
18.05.2023
CrossFit – Workout of the Day
„Holiday Recovery“
Team of 3
Row/Run/Bike for max distance
one person rows, two work on the AMRAP
35:00 AMRAP
10 Wall Walks
14 DB Snatches@22,5/30kg
20 Toes to Bar
Mittwoch
17.05.2023
CrossFit – Workout of the Day
A. Every 2:00, x6 Sets for load
1 power clean
1 hang power clean
1 jerk
B: AMRAP 12
12 front squats (35/52,5 kg)
30 crossovers
Dienstag
16.05.2023
CrossFit – Workout of the Day
A. Accumulate:
30 KB Turkish get-ups
– For quality.
B. For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
TimeCAP 10minutes
Montag
15.05.2023
CrossFit – Workout of the Day
A. 4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings @24/32kg
1:00 burpees
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 rest
B.3 sets:
3 Wall Walks or 15m Handstandwalk
1:00 flutter kicks
– Rest 1:00 between sets.