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CROSSFIT TIME OUT - Train like the world's fittest athletes!
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WORKOUT OF THE DAY

1.2.17

31/1/2017

 
Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

5 Rounds for time
2 "Man Makers" (15/10kg)
10 Burpees

31.1.17

30/1/2017

 
Strength:
2x 8 Deadlift @ 60 1RM
3x 8 Sumo Deadlift @ 70 1RM

CrossFit Games Open 14.2

Complete as many reps as possible in 8 minutes of:
10 deadlifts 61/43kg
15 box jumps, 24-inch
15 deadlifts 83/61kg
15 box jumps, 24-inch
10 deadlifts 101/70kg
15 box jumps, 24-inch
25 deadlifts 124/83kg
15 box jumps, 24-inch
30 deadlifts 142/93kg
15 box jumps, 24-inch
35 deadlifts 168/101kg
15 box jumps, 24-inch

​

30.1.17

29/1/2017

 
EMOM 7 min
2 Skin the Cat, 5 sec rest in bottom
3x5 L-Sit Pullups

4 rounds for time of:
20 power snatches 43/30kg
50 double unders

​10 min individual mobility work (work on your main problem!!!)

28.1.17

27/1/2017

 
In Teams of 2 in 40 min:
Max distance row
Switch every 4 min!

27.1.17

26/1/2017

 
Skill Work:
Tabata Ring Support

EMOM for 10 min
A.) 2-4 unbroken Muscle ups // 3-7 unbroken Pullups
B.) 2x10 sec One Arm deadhang

AMRAP 8 min
2-4-6-8- etc
HSPU
Alt. Pistols

26.1.17

25/1/2017

 
CrossFit Games Open Workout 16.2

Rx’d:
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 61/38kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 83/52kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102/65kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 124/79kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 142/93kg

Stop at 20 minutes.


Scaled:
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 43/25kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 52/34kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 61/43kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 70/52kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 83/61kg

Stop at 20 minutes.

25.1.17

24/1/2017

 
Today we focus on smooth and fast Snatch movements!

3x6 Overhead Squats @50%, 60%, 70% of 1RM Snatch
5x3 Power Snatch (focus on speed!) 
6x2 Snatch balance @ 60-85% of 1RM Snatch
5x1 High hang Squat Snatch

24.1.17

23/1/2017

 
Benchmark Day:
"Fran"
21-15-9 for time:
Thruster 43/30 kg
Pull-ups

Shoulder Work
2 Rounds of 
10 W-Rows with band
10x/side External Rotations with band
10x/side Draw the Sword

23.1.17

22/1/2017

 
Handstand work: 6x Around the Box Walk (feet on box)

EMOM for 10 min
A.) 30 sec Max rep Pushups
B.) 20 sec L-Sit from Pullup Bar

5 min rest & prep

AMRAP 15 min
5 Toes to Bar
10 Wallballs 20/14 lbs
15 KB Swings 24/16kg

Registration CrossFit Games Open 2017

22/1/2017

 
!Alle Informationen hier!
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