Sonntag
09.07.2023
CrossFit – Workout of the Day
A.For time:
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
TimeCAP 18minutes
B. Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.
Samstag
08.07.2023
CrossFit – Workout of the Day
A. AMRAP 6:
Wall walks (:05 hold at the top of the walk)
– Complete for reps and quality.
– Take as many steps toward the wall as possible based on your capacity.
– If you are new or inexperienced with the wall walk, treat this as an EMOM.
B. AMRAP 20 with a partner:
8 DB step-ups (15/22.5 kg)(20 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.
Freitag
07.07.2023
CrossFit – Workout of the Day
Benchmark Friday
„LOREDO“
A. 6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
TimeCAP 30minutes
B. 4sets:
8/8 heavy DB Rows
rest 1:00 b/t sets.
Donnerstag
06.07.2023
CrossFit – Workout of the Day
A. 2007 GAMES EVENT 1
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (42,5/60 kg)
TimeCAP: 17 Minutes
B.Accessory
2 sets:
30sec. copenhagen plank (L)
20 barbell good mornings
30sec. copenhagen plank (R)
10 single-leg glute bridges/leg
Mittwoch
05.07.2023
CrossFit – Workout of the Day
A. Every 2:00, x 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
B. 5 rounds for time:
450/500-m row
– Rest 1:30 between rounds
– Substitute 400-m run or 24/30cal. AB
TimeCAP 20minutes
Dienstag
04.07.2023
CrossFit – Workout of the Day
A. 4 sets:
3 deadlifts
– Keep all sets unbroken.
– Rest 2:00 between sets.
B. AMRAP 12:
12 deadlifts (47,5/70 kg)
12 bar-facing burpees
C. Accumulate:(TC6min)
2:00 plank hold
1:00 hollow hold
Montag
03.07.2023
CrossFit – Workout of the Day
A. Every 2:00 for 14:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
B. 10minutes AMRAP
1-2-3-4-5-6-….
Burpee Pull up
10-20-30-40-50-60-….
Double unders