MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

27. September 2023

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CrossFit – Wed, Sep 27
Hyrox Event on Saturday, 30th of September.
Briefing starts at 9.30 – first heat at 10 AM.

Warm-Up
Warm-Up
2-3 Sets
:30/side lunging Samson Stretch
5 Inchworms
10 Empty bar back squats
5 Empty bar strict press

+

Optional Workout Prep
1-2 sets
6 Deadlift
4 Hang Power Cleans
2 Shoulder to OH

Strength / Skill
Back Squat (Every 2:30, for 10 minutes (4 sets):
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%

building on last week’s percentages with the back squat.)

WoD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2010/12/24#/comments

„DT“
5 Rounds for Time:
12 Deadlifts @ 70/47,5
9 Hang Power Cleans
6 Shoulder to Overheads

Time Cap: 11 minutes

Cooldown / Cashout
Good Mornings (3 x 12-15 Good-Mornings)

3 alternating sets of:

A1. 12-15 Good-Mornings

A2. Good-Morning-Hold for 10 seconds

Rest 1 minute

A3. Single Leg Wall Sit for 15-30 seconds
*15-30 sec/side

Rest 1 minute

Good-Morning-Hold (3 x Good-Morning-Hold for 10 seconds
Rest 1 minute)
scoring:
reps = seconds of hold

3 alternating sets of:

A1. 12-15 Good-Mornings

A2. Good-Morning-Hold for 10 seconds

Rest 1 minute

A3. Single Leg Wall Sit for 15-30 seconds
*15-30 sec/side

Rest 1 minute

Single Leg Wall Sit (3 x Single Leg Wall Sit for 15-30 seconds
*15-30 sec/side)
scoring:
weight = seconds hold on both legs (15 sec each side -> weight = 30)

3 alternating sets of:

A1. 12-15 Good-Mornings

A2. Good-Morning-Hold for 10 seconds

Rest 1 minute

A3. Single Leg Wall Sit for 15-30 seconds
*15-30 sec/side

Rest 1 minute

PROBETRAINING ANMELDUNG