Sonntag
23.07.2023
CrossFit – Workout of the Day
A. 4sets:
8- 10reps DB Bench Press
rest 2:00 between sets.
B. For time:
40-30-20-10
cal. Row/AB
120-90-60-30
Double Unders
20-15-10-5
DB Devil Press@2×12/20kg
timeCAP 20minutes
Samstag
22.07.2023
CrossFit – Workout of the Day
A. For load:
Every 1:30 for 8 sets:
1 snatch
B. 10 sets for reps:
:20 ring rows (body parallel to the ground)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest
Freitag
21.07.2023
CrossFit – Workout of the Day
CrossFit Games 2021/ Event 10
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
TimeCAP 30minutes
Donnerstag
20.07.2023
CrossFit – Workout of the Day
A. 5sets:
5 overhead squats
-rest 2:15 between sets
-build up to a heavy set of 5
B. 3 rounds for time:
30 wall-ball shots (6/9 kg)(2.7/3 m)
30 low hang squat snatches (20/35kg)
– Each snatch begins from below the knee.
TimeCAP 16minutes
Mittwoch
19.07.2023
CrossFit – Workout of the Day
A. Every 4:00 x 6 sets:
15/20cal on any cardio maschine
15 Pull ups
7-15m HS Walk or 30 HS shoulder taps (stomach-to-wall), 2-5 wall walks
B. 3set:
10 reps Standing I, Y, T Raise for Shoulders
https://www.youtube.com/watch?v=H34xRM6Tk-8
10 V- ups
rest 1:00 b/t sets
Dienstag
18.07.2023
CrossFit – Workout of the Day
A1. 4 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target
Max reps DB Deadlift (15/22.5 kg)
Rest for 1:00.
– Use two DBs.
-Rest 3 minutes between A1 & A2-
A2. 4 sets:
On a 2:00 clock:
4 wall walks
8 box jump-overs (61/76 cm)
max reps Kettlebell-Swing@16/24kg
Montag
17.07.2023
CrossFit – Workout of the Day
A. 5 sets:
3 hang power cleans
– Rest 2:15 between sets.
– Increase loading across as many sets as possible.
B. For time:
450/500-m row/21/30cal Assault Bike
30 hang power cleans @65/92,5kg
450/500-m row/ 21/30cal. Assault Bike
TimeCAP 12minutes