Ickes Auswahl an CrossFit Benchmark Workouts im CrossFit

Gwen workout

• Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Angie workout

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Barbara workout

Five rounds:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats
• Rest 3 mins

Diane workout

21 – 15 – 9:

• 225/155lb or 100/70kg deadlift
• handstand push-ups

Cindy workout

20 min AMRAP:

• 5 pull-ups
• 10 push-ups
• 15 squats

Das Cindy Workout ist übrigens eines der beliebtesten CrossFit Bodyweight WODs.

Fran workout

21 – 15 – 9:

• thruster 95/65lb or 42.5/30kg
• pull-ups

Grace

30 reps for time:

• 60/42
• Time cap 6 mins.

Karen workout

For time

• 150 wall balls 20/14 lbs

Christine workout

3 rounds for time of:

• 500m Row
• 12 Deadlifts (Bodyweight)
• 21 Box jumps (60/50 cm)