Sonntag
15.10.2023
CrossFit – Workout of the Day
A. 5sets:
3-5 weighted Pull ups
B.. 5 sets for total time:
400-m run
350/400-m row
– Rest 2:00 between sets.
TimeCAP 30minutes
Samstag
14.10.2023
CrossFit – Workout of the Day
A. EMOM 24:
Min. 1 | 10/15-calorie Bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups
Scaling Option: jumping bar muscle up or burpee Pull up
Optional Accessory
3 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows
Rest 1:30
Freitag
13.10.2023
CrossFit – Workout of the Day
A. 5 sets for load:
3 push jerks
B. Hero variation
DB DT
5 rounds:
12 DB deadlifts @15/22,5kg
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
TimeCAP 10minutes
Donnerstag
12.10.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
800-m run with a medicine ball (6/9 kg)
24 power snatches (47,5/70 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
TimeCAP 30minutes
Optional Accessory
Post-workout:
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
Mittwoch
11.10.2023
CrossFit – Workout of the Day
A. For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
B. For time:
21-15-9:
DB devils presses @2×12/15kg
calories Row/Bike
TimeCAP 12minutes
Dienstag
10.10.2023
CrossFit – Workout of the Day
Skill Handstand Push up
A. Every 3:00 x 5 sets:
250-m SkiErg/Row
Max-rep unbroken handstand push-ups
B. Accessory
3sets:
5-10 strict toes-to-bars
10 feet elevated Ring Rows
rest 1:30 between sets
Montag
09.10.2023
CrossFit – Workout of the Day
A. Every 1:30, for 7sets:
2 Dealdlifts
-work up to a heavy double
B. 5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (24/32 kg)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.