CrossFit Munich

FITNESS
A:
3×5 Overhead squat (add 2,5kg to last workout)
B:
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups

PERFORMANCE
A:
3RM Squat clean
B:
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups

ENDURANCE
Workout: Short Interval
10 Runden of 2 min:
4x 50 m Shuttle Sprint, AMRAP Kettlebell swing, 32/24 kg
Rest 1 min

Homework: Long Interval
Run 2x 3000 m
hold splits within 10-20 s

FITNESS
A:
5×3 Push press B:
400 m Run
3 Rounds
15 Deadlifts, 45/30 kg
10 Front squats, 45/30 kg
5 Push presses,45/30 kg
400 m Run

PERFORMANCE
A:
3×3 Back squat (90-95%)
(warm up with at least 3 heavy sets)
B:
“Barbell Cardio”
30 Deadlifts, 50/35 kg
30 Back squats, 50/35 kg
20 Power cleans, 50/35 kg
20 Front squats, 50/35 kg
10 Thrusters, 50/35 kg
10 Overhead squats, 50/35 kg
Start every minute with 3 Burpess

FITNESS
A:
3×5 Back squat (add 2,5 kg to last workout)
B:
800 m Run
15 Burpee broad jumps
1000 m Row
15 Burpee broad jumps
400 m Run backwards
15 Burpee broad jumps
C: 100 Sit-ups

Liebe CFM- Mitglieder,

heute startet die zweite CFM Nutrition Challenge. Hier noch ein paar Infos…

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FITNESS / PERFORMANCE
A:
3 Sets of:
20 s Ring support hold
20 s Rest
40 s Hollow body hold
20 s Rest
60 s Handstand hold
20 s Rest
90 s Plank
20 s Reset

B:
2 Rounds, 45 s on / 15 s off, 1min rest between rounds
Wall ball shots, 9/7 kg
Kettlebell swings, 24/16 kg
Box jumps, 60/50 cm
Pull-ups
Push press, 35/20 kg
Sit-ups
Burpees

PARTNERWORKOUT
For time, in teams of two perform
40-30-20-10
Burpees
Overhead Squats, 45/30 kg
Toes to bar
Thruster, 45/30 kg

FITNESS
A:
Find your 5RM Deadlift (add 5kg to last workout)
B:
3 RFT
30 Wall balls shots, 9/7 kg
30 Kettlebell swings, 16/12 kg
2 RFT
20 Pull-ups
20 Burpees
1 RFT
10 Wall walks
10 Ring dips

PERFORMANCE
A:
10 min EMOM
Clean high pull + Clean + Jerk
B:
3 RFT
30 Wall balls shots, 9/7 kg
30 Kettlebell swings, 24/16 kg
2 RFT
20 Pull-ups
20 Burpees
1 RFT
10 Wall walks
10 Muscle-ups

OLYMPIC LIFTING
Snatch pull 4-4-4-4
High hang squat clean 3-3-3-3
Split jerk 3-3-3-2-2-2-1-1-1

FITNESS
A:
4 Sets of:
20 Overhead Walking Lunges, 15/ 10 kg
45 s Rest
10 Single arm bent over row
45 s Rest
45 s Plank
45 s Rest
B:
4 RFT
25 Split jumps, alternating
15 Kettlebell push press, 16/12 kg
10 Dips
Rest 1:1

PARTNERWORKOUT
In teams of 4 complete:
CrossFit am Lech Challenge Workout 1
2100 m Row
180 Kettlebell swings, 24/16 kg
90 Chest to bar pull-ups
1500 m Row
120 Kettlebell swings, 24/16 kg
60 Chest to bar pull-ups
900 m Row
60 Kettlebell swings, 24/16 kg
30 Chest to bar pull-ups

30 min Time Cap
Jedes Teammitglied muss bei jeder Distanz mindestens 1x Rudern. Frauen reguläre Pull Ups statt Chest to bar.

FITNESS
A:
3 x 5 Bench press (add 2,5 kg to last workout)
B:
15 min AMRAP
5 Ring rows
15 Burpee over box jumps, 60/50 cm
20 Sit-ups

PERFORMANCE
A:
3 Sets of:
6 Push press, 85-90%
60 s Rest
16  Box step ups, alternating, 2 KBs)
60 s Rest
B:
6 min AMRAP
6 Power clean, 50/35 kg
12 Front squats, 50/35 kg
2 min Rest
6 AMRAP
3 Power snatch, 50/35 kg
6 Overhead squat, 50/35 kg

FITNESS
A:
3 Sets of:
5 Wall walks
45 s Rest
Max Reps Strict leg raise
45 s Rest
B:
6 Rounds of “Cindy”
800 m Run
4 Rounds of “Cindy”
400 m Run
2 Rounds of “Cindy”

PERFORMANCE
A:
10min EMOM
Snatch high pull + Snatch
B:
6 Rounds of “Cindy”
Run 800
4 Rounds of “Cindy”
Run 400m
2 Rounds of “Cindy”

Liebe CrossFit Munich- Mitglieder,

wir wollen Euch nicht länger auf die Folter spannen und wollen Euch schon mal mit den Regeln der kommenden Nutrition Challenge vertraut machen. Read out!

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