Workout
3 Sets:
36 Double Unders
9 Thrusters
9 Pull Ups
24 Double Unders
6 Thrusters
6 Pullups
12 Double Unders
3 Thrusters
3 Pullups
Rest 3:00 b/t Sets
I want to sweat:
60-40-20 Single Unders
Thrusters 20kg/15kg
Jumping Pullups
I want to perform:
20-15-10 Double Unders
Thrusters 35kg/25kg
Pullups
I want to compete:
Thrusters 50kg/35kg
Chest to Bar Pullups
Workout:
Teams of 3 - AMRAP20 - Relay
5 Deadlifts
5 Handstand Pushups
+10kg/7.5kg every 30 Reps on the Barbell (every 2 Rounds per Athlete)
I want to sweat:
Push Ups
Start 30kg/25kg
+5kg/2.5kg
I want to perform:
Kipping Handstand Pushups
Start 60kg/40kg
+7.5kg/5kg
I want to compete:
Strict Handstand Pushups
Start 100kg/70kg
+10kg/7.5kg
Workout:
10-20-30-40-50
Kettlebell Snatches
15-15-15-15-15
Burpee Box Jump Over
Switch Arms every 5 Reps
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
8-16-24-32-40
10 @ 20"/20"
I want to perform:
16kg-20kg/16kg
24"/20"
I want to compete:
20kg-24kg/16kg
24"/20"
Accessory
Perform/Compete
2-3 Sets:
12-16 Half Kneeling Shoulder Presses
16-20 Gorilla Rows
Workout:
6 Rounds
1000m Row
100 Double Unders
20 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
750m Row
150-200 Single Unders
20 Abmat Situps/15 Knee Raises
I want to perform:
1000m Row
60 Double Unders (360 Total)
12 Toes to Bar (72 total)
I want to compete:
1000m Row
100 Double Unders (600 Double Unders)
20 Toes to Bar (GO UNBROKEN!!)
Workout
OPEN 23.1 (14.4 REPEAT)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
Offizielle Description und Scorecard:
CFG23 23.1 Scorecard_Rx-Scaled_ca9s8cn9w.pdf (crossfit.com)
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
nA
I want to perform:
Wall Balls: 14lbs/10lbs
Cleans: 42.5kg/30kg
Muscle Ups → Chin over the Bar Pullups
I want to compete:
Wall Balls: 20lbs/14lbs
Cleans: 62.5kg/42.5kg
Warmup
20 Cal Easy Row
5 Strict Knee Raises + 5 Kip Swings
10 Air Squats + 10 Push Ups
10 Deadlifts 20-40kg
5 Strict Pullups
10 Sec Dip Top Support Hold
10 Sec Dip Bottom Support hold
20 Cal Moderate Row (langsamer als Workout Pace)
5 Kipping Knee Raises + 5 Knees to Elbow
10 Wall Balls
5 Power Cleans 40kg/30kg
5 Ring Swings + 2 Hip to Ring Pull Ups
3-5 Ring Dips
15 Cal Moderate+ Row (etwas schneller als Workout Pace)
5 Toes to Bar
5 Wall Balls
5 tng Power Cleans 62.5kg/42.5kg
1-3 Ring Muscle Ups
Workout
20 Rounds each - Teams of 2
5 Front Squats
5 Bench Press
5 Strict Pullups
NO RACKS! (for Front Squats…)
I want to sweat:
Front Squat: 50kg/35kg
Bench Press: 40kg/30kg
5 Pullup Decents
I want to perform:
Front Squat: 75kg/50kg
Bench Press: 60kg/40kg
5 Strict Pullups
I want to Compete:
Front Squat: 100kg/70kg
Bench Press: 80kg/55kg
5 Strict Pullups /w 20lbs/14lbs Medball