Sonntag
06.08.2023
CrossFit – Workout of the Day
A. Every 2:30, for 6sets:
3 Deadlift
-build up to a heavy 3RM for the day
B. For time:
50 sumo deadlift high pulls (30/42,5 kg)
40 ring dips
30 bar-facing burpees
TimeCAP 10minutes
Samstag
05.08.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
25 sit-ups
18/25-cal cardio maschine
– Rest 2:00
3 rounds for time:
25 Medball sit-ups
18/25-calany cardio maschine
TimeCAP 24minutes
B. 4sets:
30/30seconds OH DB/KB Walk
-rest 30sec.-
Freitag
04.08.2023
CrossFit – Workout of the Day
A. EMOM 14:
1 clean and jerk
– Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt.
B. Benchmark „Grace“
For time:
30 clean and jerks (42,5/60 kg)
TimeCAP 8 minuten
Donnerstag
03.08.2023
CrossFit – Workout of the Day
A. Every 2:30 for 6 sets:
3 front squats
– Increase loading across as many sets as possible.
– Percentages may range from 65-85%.
B. Benchmark „Helen“
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
TimeCAP 12minutes
Mittwoch
02.08.2023
CrossFit – Workout of the Day
A. 10 rounds for time:
9 toes-to-bars
3 wall walks
TimeCAP 16minutes
B. Accessory
Every 3:00 for 12:00:
8 DB rear foot-elevated split squats (8/leg)
15 barbell good mornings
Dienstag
01.08.2023
CrossFit – Workout of the Day
A. For time:
50-40-30-20-10
Calorie row/assult Bike
– Perform 15 wall-ball shots (6/9 kg)(2.7/3 m) after each row.TimeCap 14minutes
B.Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
Montag
31.07.2023
CrossFit – Workout of the Day
A. Shoulder press
5-5-3-3-1-1:
-every 2:00 start a new set
– Increase loading across as many sets as possible.
– 65-75% on the sets of 5.
– 75-85% on the sets of 3.
– 85-95%+ on the sets of 1
B.AMRAP 10:
7 muscle-ups
7 devils presses @15/22,5kg
– Use two DBs.