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Workout of the Day

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WOD

CrossFit - Thu, Mar 28
Warm-up
Warm Up

2 SETS
10/10 Banded Fire Hydrants
10 Banded Glute Bridges


-into-
AMRAP x 6 MINUTES
:30 Row (focus pacing)
10 Alternating V-Ups
5/5 Single leg BB RDL

Strength/Accessory
Deadlift (Weight)

Find a new heavy single

- Rest a little longer than normal between sets when you reach heavier weights *

Workout
Out of the Box (Time)

Freedom (RX'd)
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row

Independence
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row

Teams of 2

Compete
M/M-4500m Row
F/F-3800m Row
M/F-4050m Row

Optional mobility
Mobility

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

Workout of the Day

Easter Eggs Karfreitag
Warm-up
Metcon

450m Team Run

Then

1-2 SETS (Cap 3:00)
4 Perfect Stretch
6 DB Goblet Squat
3/3 DB Push Press
2/2 1 Arm Devil Press

1-2 SETS (Cap 3:00)
8 alt. Lunges
7 scap Pull Ups
6 Kip Swings
6 TTB / Knee Raises
7 Scap. Push Ups
8 HR Push Ups


TC 10 min (both parts)
 

Metcon
FIND THE "EGGS" (Time)

Teams of 2

450m Run - During the Run find one egg and come back....

Red:
10 ROUNDS
10 Wall Balls 9/6kg¦4/6kg
5 Burpees
Alternate complete rounds

Blue:
For Time
100 1arm DB Thruster (22.5/15) ¦ (15/10)

*10 synchro burpee every time you break/change

Yellow:
100/80 Cal Bike
120 alt. DB Snatch (22.5/15) ¦ (15/10)
(both work on the same time)

Green:
For Time:
50 DB OH Lunges (22.5/15) ¦ (15/10)
40 TTB / Hanging Knee raise
30 1arm DB Devil Press
20 HR Push Ups

split as you like

*Workout ends once you find and did all Workouts for the red, blue, yellow and green egg

TC 50min

Competitor Version:

32.5/22.5kg DB

12/9kg WB

Green Egg:

60-50-40-30 Rep Scheme

Workout of the Day

CrossFit - Sat, Mar 30
Warm-up
Warm Up

P1: Hip Halo Warm Up

P2: Bike

EMOM x 8 MINUTES (:45 on / : 15 off)

MIN 1 -Boot Strappers

MIN 2 - alt. Ellbow Punches -→ Hang Muscle Clean

MIN 3 - Hollow Hold

MIN 4 - Slow Clean Deadlift -→ BB Front Squats

Workout
Mr. Wizards World (5 Rounds for reps)

Freedom (RX'd)
Teams of 4
5 SETS(each)
15/12 Cal Bike

10 Front Squats (70/48)

The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!

Independence:

12/10 Cal Bike

10 Front Squat 53/35

Compete

15/12 Cal Bike

10 Front Squat 83/56

WOD

CrossFit - Sun, Mar 31
Workout Option 1
Option 1: Mr. Rogers (8 Rounds for reps)

Freedom (RX'd)
Every 2:00 (16:00)
200/175m Row
15 V-Ups
*Repeat from April 7th, 2023

Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups

Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups

  • Target time each set: 60-75 seconds
  • Time cap each set: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

Warm-Up:

You can use the first 2,000m Row below as the warm-up

45-60 Min Easy Zone 1-2

2,000m Row

50 Crossover Single Under

3,000m Bike Erg (or 90/72 cal Air Bike)

30 Sec Sorenson Hold

800m Run

60 Sec Forward Leaning Rest on Rings

* Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.

Workout of the Day

CrossFit - Mon, Apr 1
Warm-up
Warm-up

:30 Jumping Jacks

:30 Up Downs

:30 Mountain Climbers

:30 Burpees

-into-

P1:

AMRAP x 3 MINUTES

10 Banded Pull Apart

10 Groiners

8 WB Front Squats

8 WB Push Press (2nd round Merge to WB Thruster)

P2:

AMRAP x 3 MINUTES

8 Scap Pull Ups

8 Kip Swings

8 Ring Rows / 4 Strict Pull Ups

Workout
The Phantom Menace (2 Rounds for reps)

Teams of 2 - you go i go!

44 ROUNDS-

4 Wall Balls (20/14 lb)

4 Pull-Ups

4 Burpees

4 Dumbbell Snatches (22.5/15)

Cap 45min

Workout of the Day

CrossFit - Tue, Apr 2
Warm-up
Warm Up

AMRAP x 8 MINUTES
:45 Bike
4 Up-Downs over bar→Burpees
5 Clean Deadlifts
4 Hang Muscle Cleans

3 Power Clean

2 Inchworms
5 Cat Cows

Workout
Attack of the Clones (Part A) (3 Rounds for reps)

Freedom (RX'd)
Part A:
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (83/56)
10 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-

-after the final 2:00 rest, begin Part B-

For Time:
15 Power Cleans (83/56)
30 Bar Facing Burpees
45/36 Cal Bike

Independence
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (70/48)
10 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-


-after final 2:00 rest-
For Time:
15 Power Cleans (70/48)
30 Bar Facing Burpees
40/32 Cal Bike

Compete
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (93/61)
15 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-


-after final 2:00 rest-
For Time:
15 Power Cleans (93/61)
30 Bar Facing Burpees
45/38 Cal Air Bike

Attack of the Clones (Part B) (Time)

Note your time for part B here.

Optional mobility (CF Öuf/Wädi/Lyss)
Mobility

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

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