Sonntag
02.07.2023
CrossFit – Workout of the Day
A. Retest
Conditioning Challenge:
20:00 to establish max meters on a Machine of your choice.
B. For max Distance:
3:00 Handstand Walk
– OR –
For time:
100 Shoulder Taps
– Accumulate shoulder taps in a Handstand against the wall, or in a Plank Position.
Samstag
01.07.2023
CrossFit – Workout of the Day
A. 8 rounds for time with a partner:
30 Burpees
20 Russian KB Swings (24/32 kg)
10 Chest-to-Bar Pull-Ups
– Split the work as needed.
TimeCAP 27min
B. Optional:
3-4 sets for load:
1:00 KB Front-Rack Hold
15 Sumo-stance Good Mornings with Barbell
Freitag
30.06.2023
CrossFit – Workout of the Day
Hero Workout „Patton“
For Time:
25 Deadlifts @70/50kg
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks @70/50kg
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks @70/50kg
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks @70/50kg
10 Strict Pull-Ups
400 meter Run
25 Deadlifts @70/50kg
TimeCAP 35min
Donnerstag
29.06.2023
CrossFit – Workout of the Day
A. For load:
5-5-3-3-1-1:
Thrusters
– Lift every 2:30min
B. 3 x AMRAP 3:
20 Wall-Ball Shots (6/9 kg) (2.7/3 m)
15 Toes-to-Bars
– Rest 2:00min between AMRAPs.
Mittwoch
28.06.2023
CrossFit – Workout of the Day
A. 12min AMRAP:
8 DB Snatches (22,5/30kg)
8 Burpee Box Jump-Overs (60/70cm)
Rest 3min
8min AMRAP:
12 DB Snatches (15/22,5kg)
12 Burpee Box Jump Overs (50/60cm)
B. Every 2:00 x 4 Rounds:
30m Overhead single-arm Dumbbell Carry
– Switch arms after 15m
Choose the heaviest weight you can complete while maintaining a straight arm and neutral neck position.
Dienstag
27.06.2023
CrossFit – Workout of the Day
A. 20min EMOM:
Even minutes: 3 Power Cleans (70/102,5 kg)
Odd minutes: Max calorie Row
B. Accumulate:
3:00 L-Sit Hold
Montag
26.06.2023
CrossFit – Workout of the Day
A. 12:00min to build up to a heavy complex:
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
B. 5 rounds for time:
400-m Run
15 Overhead Squats (30/432,5 kg)
TimeCAP 15min