1. Februar 2023
Feb
01
CrossFit – Wed, Feb 1
Warm-Up
Warm-Up
12 min EMOM, rotating per minute
1 – Russian Baby Maker x 10
2 – 90/90 Hip rotations x 5/direction
3 – Cossack Squat x 5/side
4 – Mountain Climbers x :40
1 – Russian Baby Maker x 10
2 – 90/90 Hip rotations x 5/direction
3 – Cossack Squat x 5/side
4 – Mountain Climbers x :40
+
Back-Squat Warm-Up
4 min EMOM
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Strength / Skill
Back Squat (Back squat; 5 reps every 2:30 x 5 sets @ 73% 1RM BS)
WoD
WOD (Time)
"Up and down the pyramid"
3-6-9-6-3
Hang squat clean 70/47,5
Burpee to 30 cm. target *video show’s 15
*7 min cap*
3-6-9-6-3
Hang squat clean 70/47,5
Burpee to 30 cm. target *video show’s 15
*7 min cap*
Cooldown
Cooldown
2-3 Sets
Couch Stretch x :30 sec /side
Supine Hip Internal Rotation Stretch x 30 sec/side
Couch Stretch x :30 sec /side
Supine Hip Internal Rotation Stretch x 30 sec/side
