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Workout of the Day

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WOD

CrossFit - Tue, Feb 27
Warm-up
Warm Up

2:00 HR Elevation and Mobility

-into-

3 SETS (5 MIN)

5 Seal to Down Dog

20 Russian Twists

5 Snatch Grip Deadlift

10 Banded Passthrough

-into-
Burgener Snatch Warm Up + Skill Transfer (10 MIN)
* Focus on footwork and finishing the pull

Strength/Accessory
Power Snatch (Weight)

EMOM x 10 MINUTES
5 Power Snatch (8-10kg from week 2)


- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout
Quiche (3 Rounds for reps)

Freedom (RX'd)
EVERY 5:00 x 3 SETS
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Second set: Perform 10 V-Ups instead of Toes to Bar

Independence
EVERY 5:00 x 3 SETS
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
*Second set: Perform 8 V-Ups instead of Toes to Bar

EVERY 5:00 x 3 SETS
12 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
12 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
12 Toes to Bar or 10 V-ups
* Second set: Perform 12 V-Ups instead of Toes to Bar

Optional Mobility
Mobility

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

Workout of the Day

CrossFit - Wed, Feb 28
Warm-up
Warm Up

Banded 7's

-into-

3 SETS (5 MIN)

:30 Ski/Row

10 Twisted Cross

5 Seal to Down dog

:20 Side Plank/Side

Strength/Accessory
Bench Press (Weight)

EVERY 2:00 x 5 SETS

5 Bench Press @70% of Week 1's heavy single

Workout
Deviled Eggs (2 Rounds for reps)

Freedom (RX'd)
2 SETS
27-21-15 (*21-16-12 for women)
Cal Ski/Row
Push-Ups
-Rest 5:00 btw/sets.-

Independence
2 SETS
24-18-12 (18-14-10 for women)
Cal Ski/Row
Push-Ups
-Rest 5:00 btw/sets.-

Compete
2 SETS

27-21-15 (21-16-12 for women)
Cal Ski/Cal Row
Deficit Push-Ups (4''/2'')
-Rest 5:00 btw/sets.-

(*the female reps apply only to the calories)

Optional Mobility
Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

Workout of the Day

CrossFit - Thu, Feb 29
Warm-up
Warm Up

2 SETS

10 Banded Glute bridge

10/10 Monster Walks

EMOM x 8 MINUTES (:45 ON 15: OFF)
MIN 1 - Jump Rope
MIN 2 - Groiners
MIN 3 - Around the world plank
MIN 4 - 3 Box Jumps + 3 Air Squat

Strength/Accessory
Back Squat (Weight)

EVERY 2:00 x 5 SETS

5 Back Squat @70% of Week 1's heavy single

Workout
Sunny Side Up (Time)

Freedom (RX'd)
120 Double Unders
40 Dumbbell Front Squats (22.5/15)
20 Box Jump Overs (60/50)

Independence
100 Double Unders
40 Dumbbell Front Squats (15/10)
20 Box Jump Overs (60/50)

Compete
150 Double Unders
50 Dumbbell Front Squats (22.5/15)
30 Box Jump Overs (60/50)

Optional Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

WOD

CrossFit - Fri, Mar 1
Warm-up
Warm Up

Banded7's

-into-

3 SETS
1:00 row
10 Alt. V-ups
5 Wall Balls Squat

3 Burpee Pull-Ups

3 SETS
5 Hang Muscle Clean

5 Elbow Punches

5 Hang Power Clean

5 Front Squats

Workout Option 1
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

Freedom (RX'd)
60 Calorie Row
50 Toes to Bar
40 Wall Balls (9/6)
30 Cleans (61/43)
20 Muscle Ups

Cap: 14 MINUTES

* Official scorecard with division details can be found here: https://bit.ly/3OOl4ZD

Independence
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars or Knees-to-elbows
40 Wall Balls (14/10) (10’/9')
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
(KG conv: WB 6/4, PC 43/29)

Liberty
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Jumping Pull-Ups

  • Target number of Reps: 130+
  • Minimum number reps before scaling: 115
Workout Option 2
Open 24.1

This is the placeholder for CrossFit Open workout 24.1.

CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR

Optional Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Workout of the Day

CrossFit - Sat, Mar 2
Warm-up
Warm Up

Banded 7's

AMRAP x 5 MINUTES

5 Plate Deadlifts

5 Plate Muscle Clean

5 Plate Push Press

AMRAP x 5 MINUTES

:20 OH Plate Hold

:20 Hollow Flutter

10 Plate Russian twists

Workout
Souffles (Time)

Freedom (RX'd)
Teams of 2

Buy in

400m Plate OH carry (20/15)

One partner carries

Both walk

-into-

20 ROUNDS OF

15 Plate Ground to OH (20/15)

10 Plate Thrusters

10 Synchro burpees to plate after each round

Buy out

400m OH Plate carry (20/15)

Independence

8 Burpees after every round

(15/10)

Compete

12 Burpee after every round

(25/20)

cap 38min

Workout of the Day

CrossFit - Sun, Mar 3
Workout Option 1
Pickled Eggs (Time)

Freedom (RX'd)
For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)
4 Wall Walks
40/32 Calorie Air Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)
4 Wall Walks
(KG conv: 22.5/15 DBs)

Independence
For Time:
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)
3 Wall Walks or 4 (Half Way)
32/24 Calorie Air Bike
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)
3 Wall Walks or 4 (Half Way)
(KG conv: 15/10 DBs)

Liberty
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
20/15 Calorie Air Bike
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms

  • Target time: 11-13 minutes
  • Time cap: 16 minutes
Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Lactate Threshold (Distance)

Warm-Up
5 Min Ramp from RPE3 to RPE5
3x (30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)

Main Workout
6 Min at RPE5 (70 RPM)
3 Min at RPE3 (80 RPM)
6 Min at RPE5 (70 RPM)
3 Min at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
Total: 30 Min
** This workout can alternatively be done on another machine or as a run.

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