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

9. Juni 2025

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CrossFit – Mon, Jun 9

Suggested Warm-Up
Warm-Up

2-3 ROUNDS

1:00 Bike (increase pace each round)

10 Banded Pull Aparts

5/5 Banded Low to High Crossbody Pull Aparts

5 Banded Snatches*

*Step onto the band to secure it down. With a wide grip on the band, perform a high pull and then press it overhead. Do not use the legs/hips for this drill. We are simply focusing on a high pull with a press out overhead.

Strength – All
ON A 15:00 RUNNING CLOCK… (Weight)

1 Snatch*

+

2 Hang Snatch*

*Build to a Moderate-Heavy Weight. Option for Squat or Power.

(Score is Weight)

Workout – Performance
FOR TIME (Time)

30/25 Cal Bike

12 Power Snatches (135/95)

30/25 Cal Bike

8 Power Snatches (155/105)

30/25 Cal Bike

4 Power Snatches (185/135)

(Score is Time)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (85/60)

Workout – Fitness
FOR TIME (Time)

25/20 Cal Bike

12 Power Snatches (95/65)

25/20 Cal Bike

8 Power Snatches (115/75)

25/20 Cal Bike

4 Power Snatches (135/95)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

Extra Credit – All

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

FOR TIME (Time)

200m Run

20 Wall Balls (20/14)

400m Run

20 Burpees

600m Run

20 Cal Ski or Row

800m Run

20 Cal Ski or Row

600m Run

20 Burpees

400m Run

20 Wall Balls

200m Run

(Score is Time)

1
PROBETRAINING ANMELDUNG