Sonntag
22.10.2023
CrossFit – Workout of the Day
CrossFit
A. EMOM 10:
2 deadlifts
B. AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (70/102,5 kg)
– Rest 1:00 between rounds.
Samstag
21.10.2023
CrossFit – Workout of the Day
A. Every 3:00 for 4 sets:
6 left-leg DB step-ups (51/61 cm)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.
B. 4 rounds for time:
30 walking lunge steps
25 toes-to-bars
TimeCAP 12minutes
Freitag
20.10.2023
CrossFit – Workout of the Day
FIGHT GONE BAD!
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (20 in)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Optional
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
Donnerstag
19.10.2023
CrossFit – Workout of the Day
A. Every 2:00, for 6 sets:
3 hang power snatches
B. EMOM 12:
5-cal Row/Bike + 5 burpee box jumps (20/24 in)
Mittwoch
18.10.2023
CrossFit – Workout of the Day
A. Fast&Heavy
For time:
21 DB thrusters (15/22.5 kg)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
TimeCAP 15minutes
B. ACCESSORY
Every 3:00 for 4 sets:
For speed:
10 DB bench presses
15 push-ups
Dienstag
17.10.2023
CrossFit – Workout of the Day
A. Every 2:00, for 7sets:
2 Power Cleans
Build to a heavy 2-rep unbroken power clean
B. AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (57,5/85 kg)
Montag
16.10.2023
CrossFit – Workout of the Day
CrossFit
A.Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
B. AMRAP 20:
100-calorie row/bike
75 sit-ups
50 pull-ups