WOD
FOTOS ARCHIV
crossfitzug
WORKOUT OF THE DAY
Freitag, 3. Dezember 2021
A:
10-5-5-5-5-5 Box Squats
10-5-5-5-5-5 DB Single Arm Bench Press (5/5)
Start a new round of both exercises every 2:30min. First set is warm-up
B:
EMOM for 18min of:
1) 40sec. Max Distance Heavy Farmer Carry
2) 40sec. Max Water Pipe Goblet Squats <– no dropping!
3) 40sec. Handstand Hold
CROSSCIRCUIT
Station 1
4 rounds of:
30sec. Ski-erg (full stroke) FAST
30sec. Ski-erg (tricep extension only)
1min Rest
Station 2
30sec. Flutter Kicks
30sec. Superman Flutter
Rest 20sec.
Station 3
EMOM for 8min do:
5 Box Squats
Station 4
AMRAP in 8min of:
20m Heavy Farmer Carry
20 Water Pipe Goblet Squats
20sec. Handstand-Hold
Donnerstag, 2. Dezember 2021
A:
Every 90sec for 15min do:
2 Power Cleans (TnG) + 1 Front Squats + 1 Jerk
B:
AMRAP in 12min of;
5 Front Squats (from ground)
15 Russian KB Swings
30 Double-unders
Level 1: 42.5/30kg
Level 2: 60/42.5kg
Level 3: 80/57.5kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Cleans (5/5)
10 DB Push Press (5/5)
10 DB Front Squats (5/5)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
12 KB Swings
12 KB Russian Twists
4/4 KB Windmills
Focus on device:
30sec @ MODERATE
10sec @ FAST
20sec @ EASY
STRENGTH
A:
Front Squat
3×6@72%
3×3@58% w/2 sec pause at the bottom
B:
3-4 Rounds of:
10 Bench Press w/ 3sec Down
8 Windshield Wipers under the bar
12 DB Row on a bench
10 Triceps Extension
Mittwoch, 1. Dezember 2021
AMRAP in 30min @ STEADY pace of:
10/7 cals Bike
20m KB Mixed Rack Overhead Carry (per side)
10/7 cals Ski-Erg
10 Archer Ring Rows (5 per side)
10/7 cals Row
10 Bench Dips 30X0 (loaded with DB between legs)
Run 200m
5/5 Staggered Stance KB/DB Deadlifts @ heavy
CROSSCIRCUIT
Station 1
AMRAP in 8min of:
10/7cals Sprint on device of choice
Run 100m EASY
Station 2
AMRAP in 8min of:
50 Squats
30 V-Ups
Station 3
EMOM for 8min do:
1) 5-8 Dips
2) 10 Archer Ring Rows
Station 4
AMRAP in 8min of:
20m KB Mixed Rack Overhead Carry (per side)
5/5 Staggered Stance KB/DB Deadlifts @ heavy
40 High Knees
GYMNASTICS
A:
Inverted Burpees and Handstand-Press: technical introduction and coaching
B:
Christmas surprise WOD 1
