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

3. Februar 2025

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CrossFit – Mon, Feb 3

Suggested Warm-Up
Warm-Up

2 ROUNDS

50 Single Unders

10 BW GM

10 Hand Over Hand Ring Rows

6 Inchworm + Push-Up

1 ROUND

30 Single-Single-Doubles

10 KB DL

10 Strict Knee Raise

10 Pike Push-Ups

1 ROUND

25 Double Unders

10 Russian KB Swings

6 Knees to Elbow

6 Pike Push-Ups

Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 25 Double Unders + Max Handstand Push-Ups

MIN 2 – 25 Double Unders + Max Russian KB Swings (70/53)

MIN 3 – Max Rope Climbs

MIN 4 – Rest

(Score is Total ‚Max Reps‘)

KG KB: (32/24)

Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 25 Double Unders + Max DB Push Press (35/20)

MIN 2 – 25 Double Unders + Max Russian KB Swings (53/35)

MIN 3 – Max Knees to Elbow

MIN 4 – Rest

(Score is Total ‚Max Reps‘)

KG DB: (15/10)

KG KB: (24/16)

Extra Credit – All

NOTE — February’s extra focus will be building strength with the Strict/Push Press & Strict Pull-Up Development.

Shoulder Press (1.) Strict Press*

10-10-10)

*Start Light and build to something Moderate.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS

15-20 Banded Lat Pushdowns

-Rest :30-

5-7 Strict Pull-Ups*

*Option to use band for assistance or add weight

-Rest as Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG