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

28. Januar 2025

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CrossFit – Tue, Jan 28

Suggested Warm-Up
Warm-Up

2 ROUNDS

5 Jefferson Curls

5/5 Sciatic Nerve Flosses

10 PVC Banded Deadlifts

1:00 EZ Bike

Into…

2 ROUNDS

5/5 Staggered Stance Good Mornings*

5 Cat/Cows

5 Empty Barbell RDLs

:30 Bike Sprint

*Option for staggered stance empty BB Deadlifts

Strength – All
Deadlift (5×2
Deadlift* (21X1))

*Keep weight Heavy across all sets.

Remember Reading Tempo…

1st Number is ‚Down Portion‘

2nd Number is ‚Down Position‘

3rd Number is ‚Up Portion‘

4th Number is ‚Up Position‘

(Score is Weight)

Week 4 of 7

Strength | Tempo Cycle

Workout – Performance
FOR TIME (Time)

60-30-15*

Cal Bike

20-10-5

Deadlifts (315/205)

*Alt. Cals: 50-25-12.

(Score is Time)

KG BB: (143/93)

Workout – Fitness
FOR TIME (Time)

50-25-12*

Cal Bike

20-10-5

Deadlifts (205/145)

*Alt. Cals: 40-20-10.

(Score is Time)

KG BB: (93/65)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Glute Bridge-Ups w/:05 pause at top*

:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.

(No Measure)

PROBETRAINING ANMELDUNG