Jetzt Probetrainieren

Workout of the Day

Deine tägliche Herausforderung

WOD

CrossFit - Sat, Jun 15
Warm-up
Warm Up

200m Run + Banded 7's

-into-

EMOM x 9 MINUTES (:45 ON/:15 OFF)

MVMT 1 - :30 Wall Facing HS Hold

MVMT 2 - Hollow Flutter Kicks

MVMT 3 - Row Legs→Arms→Full Row

Workout
NBA Finals (AMRAP - Rounds and Reps)

Freedom (RX'd)
Teams of 2
AMRAP x 35 Minutes
50/40 Cal Row
400m Team Run
50/40 Cal Row
5 Wall Walks Each or 10m Handstand Walk Each*

Independence
Teams of 2
AMRAP x 35 Minutes
40/32 Cal Row
400m Team Run
40/32 Cal Row
4 Wall Walks Each*

Compete

Teams of 2
AMRAP x 35 Minutes
50/40 Cal Row
400m Team Run
50/40 Cal Row
15m Handstand Walk each*

*Add 1 Wall Walk or 5m Handstand walk each, after every Round

Mixed Teams:

RX: 45 Cal Row

Independence: 35 Cal Row

Bike: 1200m/1000m

Workout of the Day

CrossFit - Sun, Jun 16
Workout Option 1
Cleveland Cavaliers (8 Rounds for reps)

Freedom (RX'd)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
10 Burpee over Rower

Independence
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Burpee over Rower

Liberty
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Up Downs

  • Target time: Sub 75 seconds
  • Time cap: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

Buy In: 6,000m Run

AMRAP in remaining time:

1,000m Row

12 Side Plank Arch Ups (each side)

2,000m Bike Erg

3 Skin the Cat Controlled

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.

Workout of the Day

CrossFit - Mon, Jun 17
Warm-up
Warm-up

3 MIN HR Elevation + Core

(Roxanne song)

Roxanne - Up Down

Red Light - Air Squat

-into-
Burgener Clean Warm-Up + Skill Transfer

Strength/Accessory
Power Clean (3-2-1-1-1)

Power Clean

Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90%)

Workout
Fun Dip (Time)

Freedom (RX'd)
30 Pull Ups
3 ROUNDS of DT (70/48)
20 Pull Ups
2 ROUNDS of DT
10 Pull Ups
1 ROUND of DT


One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

Independence
20 Pull Ups
3 ROUNDS of DT (60/43)
15 Pull Ups
2 ROUNDS of DT
10 Pull Ups
1 ROUND of DT

Compete
30 Chest to Bar Pull Ups
3 ROUNDS of DT (70/48)
20 Chest to Bar Pull Ups
2 ROUNDS of DT
10 Chest to Bar Pull Ups
1 ROUND of DT

WOD

CrossFit - Tue, Jun 18
Warm-up
Warm Up

AMRAP x 6 MINUTES
:30 Jump Rope
4 Inch Worms
:30 Bike
10 Box Step Ups

Workout
Whatchamacallit (5 Rounds for reps)

Freedom (RX'd)
5 SETS: 1:1
50 Double Unders
15/12 Cal Bike
10 Box Jump Overs (30/24)
(rest the amount of time it took to complete the round)

Independence
5 SETS: 1:1
35 Double Unders
12/10 Cal Bike
10 Box Jump Overs (24/20)

Compete

5 SETS: 1:1
75 Double Unders
15/12 Cal Bike
15 Box Jump Overs (30/24)

Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

  • 10 Inverted Skull Crusher @ moderate weight RPE 7
  • 10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

*Rest 1 minute between rounds

Workout of the Day

CrossFit - Wed, Jun 19
Warm-up
Warm Up

2 SETS

:30 HR Elevation

3/3 Perfect Stretch

10 Weighted Dead bugs

5/5 Scapula Pull-Up/ Kip Swings


-into-
AMRAP x 5 MINUTES
5 Hanging Knee Raises
5 Hand Release Push Ups (knees)
5 Bootstrappers
3 Tempo Front Squats 32x1

Strength Accessory
Front Squat (6 x 3 )

EVERY 2:00 FOR 6 SETS

3 Front Squats @ 80-85%

Workout
PEZ (Time)

Freedom (RX'd)
For Time:
AMRAP x 1:00 MINUTES
9 DB Bench Press (22.5/15)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

Independence
For Time:
AMRAP x 1:00 MINUTES
9 DB Bench Press (15/10)
AMRAP Toes to Bar in the time remaining until you get to 75 reps
-rest 1:00 between sets-

Compete

AMRAP x 1:00 MINUTES
9 DB Bench Press (32.5/22.5)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

Workout of the Day

CrossFit - Thu, Jun 20
Warm-up
Warm Up

Banded 7's

-into-

AMRAP x 6 MINUTES
:30 Row (build-in pace)
4 Snatch grip Deadlifts
3 High Hang Muscle Snatch
2 Hang Power Snatches

1 Power Snatch
8 Box Step Ups

Workout
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=2

Freedom

4 ROUNDS FOR MAX REPS:
1 MIN Max Snatches (60/38)
1 MIN Max Cal Row
1 MIN Max Dumbbell Box Step-ups (20'') (22.5s/15s)
1 MIN of rest

Independence

4 ROUNDS FOR MAX REPS:
1 MIN Max Snatches (53/35)
1 MIN Max Cal Row
1 MIN Max Dumbbell Box Step-ups (20'') (15s/10s)
1 MIN of rest

Compete

No Change

Gymnastics
Muscle-up Skill Work (Checkmark)

We have Muscle-ups in a workout next week. Take this time to practice the level that's appropriate for you.

  • Level 1: Rotate rounds - Tricep Dips between two boxes/benches alternating with Ring Rows
  • Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
  • Level 3: Bar Muscle Ups
  • Level 4: Ring Muscle Ups

After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that's maintainable through all rounds.

Blog

Link

Events

Link

Preise

Link