workout of the day

CROSSFIT

• STRENGTH
  • strict press 8,8,8,8
• METCON
  • 4 rounds for time:
  • 25 deadlifts 50/35
  • 15 bar facing burpees

CROSSFIT

• OLY
  • 1RM power clean
• METCON
  • for time:
  • 100 kettlebell clean & jerks 20/16

BASIC

• BASIC CROSSFIT MOVEMENTS

CROSSFIT

• STRENGTH
  • back squat 8,8,8,8
• METCON
  • 10min AMARP
  • 33 wall balls 9/6
  • 11 toes to bar

CROSSFIT

• STRENGTH
  • single leg deadlift 3×12
• METCON
  • for time:
  • 30/22 cal bike
  • 40 push press 43/30
  • 400m run

BASIC

• SQUAT SERIES

CROSSFIT

• SKILL
  • kipping pull up technique
  • 15min for quality not quantity
• METCON
  • 12min EMOM:
  • min1: 50 double unders
  • min2: 5 pull ups + max burpees

BASIC

• KETTLEBELL BASICS

CROSSFIT

• OLY
  • build up to a heavy triple hang snatch
• METCON
  • 4 rounds for time:
  • 300m run
  • 20 overhead squats 35/25

BASIC

• DEADLIFT

CROSSFIT

• STRENGTH
  • 4 alternating sets of:
  • 15-20 heavy kettlebell swings
  • 5-10 strict handstand push ups
  • rest 60-90 sec between sets
• METCON
  • 21-15-9
  • alternating single arm dumbbell up-downs
  • dumbbell push press
  • 22,5/15

CROSSFIT

NEUER STUNDENPLAN ab 3.8.2020

BASIC
KW 32

• Dienstag, 4.8. – KETTLEBELL BASICS
• Mittwoch, 5.8. – SQUAT CF SERIES
• Donnerstag 6.8. – BASIC CF MOVEMENTS
• Samstag 8.8. – PRESS SERIES
• Sonntag, 9.8 – OLYMPIC WEIGHTLIFTING FOR BEGINNERS

CROSSFIT

expect the unexpected

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BASIC

• KW 27:
• Dienstag, 23.6 – BASIC CrossFit Movements
• Mittwoch, 24.6 – DEADLIFT
• Donnerstag 25.6. –  SQUAT SERIES
• Samstag 27.6. – KETTLEBELL BASICS

CROSSFIT HOME WORKOUT

• METCON
  • 14min EMOM:
  • 10 air squats
  • 7 push ups
  • 5 burpees
• CORE
  • 3 rounds of:
  • 20 alternating v-ups
  • 20 heel touches
  • 20 flutter kicks
  • 20 toe touches
  • 1min rest

CROSSFIT HOME WORKOUT

• STRENGTH:
  • pull ups or table rows, 6 sets 6-10 reps
  • option 1: table rows
  • option 2: pull ups
  • option 3: kroc row
• METCON
  • 10min AMRAP:
  • 10 hollow rocks
  • 10 pistols
  • 10 glute bridges

CROSSFIT HOME WORKOUT

• METCON
  • 200m run or 50 DU, 13 burpees or 60 MC
  • 3 rounds of:
  • 24 kettlebell or dumbbell deadlifts
  • 16 hangpower clean & jerks
  • 400m run or 100 DU, 30 burpees or 120 MC
  • 2 rounds of:
  • 24 kettlebell or dumbbell deadlifts
  • 16 hangpower clean & jerks
  • 600m run or 130 DU, 40 burpees or 180 MC
  • 1 round of:
  • 24 kettlebell or dumbbell deadlifts
  • 16 hangpower clean & jerks