WORKOUT KW1

Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.

MONTAG 30.12.2024

WORKOUT

4 x AMRAP 4:

3 hang power cleans (43/61 kg)

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

DIENSTAG 31.12.2024

Silvester Workout

STRENGTH:

Find your 1 RM DEADLIFT

WOD:

For Time

Complete as a team of 4 athletes

Calories on the Rower/Ski and Barbell Thrusters 40/50

21 - 18 - 15 - 12

2 Barbells for a Team

every Athlete has to complete the Thrusters before the next Athlete can start on the next set of calories

Teams rest 3:00 then complete

5:00 AMRAP

slam balls/plate G2OH - 10/20 for max reps

2 athletes working while 2 are resting

MITTWOCH 01.01.2025

FREE GYM!

DONNERSTAG 02.01.2025

WORKOUT - OPEN 18.1

AMRAP 20:

8 toes-to-bars

10 DB hang clean and jerks (15/22.5 kg)

12/14-cal row

– Perform 5 clean and jerks with one arm, then 5 with the other.

FREITAG 03.01.2025

WORKOUT - CROSSFIT TOTAL

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

SAMSTAG 04.01.2025

STRENGTH:

Thrusters

On a 10:00 clock:

Build to a heavy 3-rep push press

SKILL

3 sets:

:20 ring plank hold, right arm

:20 ring plank hold, left arm

:20 L-sit hold

10 strict toes-to-bars

WORKOUT:

RX

5 rounds for time:

50 double-unders

10 thrusters (29/43 kg)

SONNTAG 05.01.2025

FREE GYM!