Sonntag
30.07.2023
CrossFit – Workout of the Day
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
– Score is total reps.
Samstag
29.07.2023
CrossFit – Workout of the Day
A. 7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (42,5/60kg)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
B.Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
Freitag
28.07.2023
CrossFit – Workout of the Day
CROSSFIT REGIONAL 2014 EVENT 6
For time:
50-calorie row
50 box jump-overs (51/61 cm)
50 deadlifts (57,5/85 kg)
50 wall-ball shots (6/9 kg) (3 m)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 30:00
Donnerstag
27.07.2023
CrossFit – Workout of the Day
A. 15:00 to work up to heavy set of
4 front-rack step-back lunges from a rack.
B. AMRAP 12:00:
8 left-arm single-DB front-rack step-back lunges (15/22.5 kg)
8 right-arm single-DB front-rack step-back lunges
12 Toes to Bar
48 double-unders/96 Single Unders
Mittwoch
26.07.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
Run 800 m
30.5-m bear crawl
30 Russian KB swings (24/32 kg)
TimeCAP 20minutes
B. 3-5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
Dienstag
25.07.2023
CrossFit – Workout of the Day
A. Every 2:00 for 7 sets:
2 front squat
-Increase loading across as many sets as possible.
B. For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
Montag
24.07.2023
CrossFit – Workout of the Day
A. 5 sets for load:
3 push jerks
-Rest 2:15 sets.
-Increase loading across as many sets as possible.
- Take the barbell from a rack or jerk blocks.
-Use this session to help you determine your loading for heavy DT.
B. Benchmark “ Heavy DT“
AMRAP 12:
12 deadlifts (65/92,5kg)
9 hang power cleans
6 push jerks