KW 10
MONTAG: 18:00 – 19:30 UHR:
SKILL: SQUAT (WOCHE 2/4)
FRONT RACK MOBILITY
3 ROUNDS
6 SEATED GOOD MORNING
6 STRICT PRESS
6 THRUSTER
3 SUPERSETS
10 FRONT SQUAT
80 M SINGLE ARM FARMERS CARRY
2 SUPERSETS
12 LOW SWITCH COSSACK
16 GOBLET WALKING LUNGE
EMOM 8
- 12 SEC ROW HARD!
- 30 SEC MAX DB HIP THRUST
2 MIN REST
EMOM 8
- 12 SEC BIKE
- 30 SEC PLANK DB PULL THROUGH
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: KB COMPLEX (WOCHE 2/4)
3 ROUNDS
16 KB GORILLA ROW
10 KB PUSH UP
10 KB FLOOR PRESS
2 MIN REST
EMOM 20 (EINE KETTLEBELL)
1: 20 RUSSIAN SWING
2: 10 THRUSTER
3: 10 STRAIGHT LEG SIT UP (KB OVERHEAD)
4: 20-50 DU
5: REST
1000 M ROW FOR TIME
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: PUSH (WOCHE 2/4)
4 ROUNDS EMPTY BARBELL
20 SEC OVERHEAD HOLD
10 SEC REST
20 SEC SHOULDER PRESS
90 SEC REST
2 SUPERSETS (SAME WEIGHT)
10 DB INCLINE BENCH PRESS
12 ALT. SEATED DB CURLS
3 ROUNDS FOR TIME
21 WALL BALLS
15 CAL BIKE
9 PULL UP
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
CROSSFIT OPEN 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 DU
15 Snatches (95/65 lb)
5 Wall Walks
50 DU
12 Snatches (135/95 lb)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 DU
9 Snatches (185/125 lb)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 DU
6 Snatches (225/155 lb)