Sonntag
08.10.2023
CrossFit – Workout of the Day
A. 3 sets:
16 front rack lunge
– Rest 2:00 between attempts.
B. 5 rounds for time:
500-m row/21/30cal Assault Bike
5 squat cleans (65/92,5 kg)
TimeCAP 20minutes
Samstag
07.10.2023
CrossFit – Workout of the Day
A. AMRAP 20 with a partner:
200-m DB farmers carry (15/22.5 kg)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (51/61 cm)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
B. Accumulate:
5:00 in a plank hold
– Every time you break perform 20 Barbell Good mornings @15/20kg.
Freitag
06.10.2023
CrossFit – Workout of the Day
“JOSEPH J. ELLIS”
40 Rounds (with a Partner) For Time
2 Clusters (155/105 lb)
7 Bar-Facing Burpees
Then, 2,007 meter Partner Run (together)
TimeCAP 40minutes
Donnerstag
05.10.2023
CrossFit – Workout of the Day
A. 8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.
B. 5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row/bike in remaining time
– Rest 2:00 between sets.
Mittwoch
04.10.2023
CrossFit – Workout of the Day
A. EMOM 12:
Even minutes: 20 KB swings (16/24 kg)
Odd minutes: max distance handstand walk (7.6 m) segments
B. Accumulate:
30 Turkish get-ups
Dienstag
03.10.2023
CrossFit – Workout of the Day
| Hero „Capoot“ In Teams of 2 For time: |
| 100 Push Ups |
| Run 800 Meter |
| 75 Push Ups |
| Run 1.200 Meter |
| 50 Push Ups |
| Run 1.600 Meter |
| 25 Push Ups |
| Run 2.000 Meter *Split as you like TimeCAP TimeCAP 40minutes |
Montag
02.10.2023
CrossFit – Workout of the Day
A. 5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
B. Eröffnung West
02.10.2023
02 rounds for time of:
10 Deadlift@85/120kg
20 wall-ball shots @9/12kg
23 toes-to-bars
Rest 1:00
TimeCAP 12minutes