Workouts | KW32 2017 | Innere Stadt

Crossfit Games Woche

Montag

07/08/2017

wod
metcon
crossfit games event
modified triple-g chipper
for time:
-100 pull ups
-80 sit ups
-60 alternating pistols
-2 rounds run
-20 db/kb push press

basic strength & technique
modul IV – gymnastics

endurance
8′ amrap
-6 kb thrusters
-6 burpees
-6 kb swings
2′ rest
then 8′ amrap
-8 kb thrusters
-8 burpees
-8 kb swings
2′ rest
then 8′ amrap
-10 kb thrusters
-10 burpees
-10 kb swings

Dienstag

08/08/2017

wod
metcon
crossfit games team event
modified burpee litter
in teams of 3 – 3 rounds for time:
-1 round run
-22 plate burpees
the team has to run together,
every member has to take a 15/20kg plate on the run,
everyone has to do the burpees

basic strength & technique
modul V – kettlebells

Mittwoch

09/08/2017

wod
skillwork
squat clean

strength
10′ to find your 2rm squat clean

metcon
crossfit games event
modified muscle up clean ladder
8 rounds for time:
-4 muscle ups
-2 cleans
increase weight every round

basic strength & technique
modul I – squats

endurance
40′ amrap:
-1 round run
-20 wallball shots
-10 push ups
every 10 minutes – 1′ wall facing handstand hold

Donnerstag

10/08/2017

wod
metcon
crossfit games masters and teen event
modified vest triblet
4 rounds for time:
-1 round run
-24 goblet squats
-12 burpee box step overs

endurance
8′ amrap
-6 kb thrusters
-6 burpees
-6 kb swings
2′ rest
then 8′ amrap
-8 kb thrusters
-8 burpees
-8 kb swings
2′ rest
then 8′ amrap
-10 kb thrusters
-10 burpees
-10 kb swings

Freitag

11/08/2017

wod
metcon
crossfit games masters and teen event
modified bar fight
for time:
-50 chest to bar pull ups
-40 toes to bar
-30 kb clean and jerk

Samstag

12/08/2017

wod
outdoor workout

basic strength & technique
modul II – presses

Sonntag

13/08/2017

wod
recovery day

metcon
20′ amrap:
-10 wallball shots
-15 kb swings
-20 sit ups
take an easy pace,
and move steady through without longer breaks

assistance:
3 rounds for quality:
-10/10 shin boxes
-10/10 kb windmill each side
-10 reverse flys

endurance
40′ amrap:
-1 round run
-20 wallball shots
-10 push ups
every 10 minutes – 1′ wall facing handstand hold