1. Mai 2023
Mai
01
CrossFit – Mon, May 1
Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students.
Warm-Up
Warm-Up
Warm-Up
– 1k run (each athlete)
3 rounds in Teams of 2
– 8 Medball Thruster -> Partner: 90° Squat Hold
– 8 Sit-Ups -> Partner: Push-Up Plank
– 8 banded Good Mornings -> Partner: Reverse Plank
– 8 Beat-Swings/straight leg raises -> Partner: Active Hang
– 1k run (each athlete)
3 rounds in Teams of 2
– 8 Medball Thruster -> Partner: 90° Squat Hold
– 8 Sit-Ups -> Partner: Push-Up Plank
– 8 banded Good Mornings -> Partner: Reverse Plank
– 8 Beat-Swings/straight leg raises -> Partner: Active Hang
Mobility
Mobility
Mobility
2 rounds of 3 deep breaths at each station
– Thorax Spine Rotations
– Handy elevated Puppy Pose
– Rig Assisted Samson Stretch
2 rounds of 3 deep breaths at each station
– Thorax Spine Rotations
– Handy elevated Puppy Pose
– Rig Assisted Samson Stretch
WoD
WoD
In Teams of 2
WoD 1
Build to a heavy Complex in 15 min
– 3 Deadlift + 3 Thruster*
* maximum weight increase each set is 7,5/10 kg.
WoD 2
3 x AMRAP 7 min / Rest 3 min
A. Sync. work
– 7,5 m Sync. Sandbag Walking Lunges @ 22/33 kg (Sandbag on Shoulders/Neck)
– 4-8-12-16-… Sync. Burpees over Sandbag (Sandbag facing)
B.
– 50/80 cal Row (Both athletes row at same time.)
– max. TTB (Start after both athletes finished the row. Only 1 athlete is working at a time.)
C. Switch athletes every round
– 16 Hang dual DB Cleans @ 2×15/22,5 kg
– 8 High Wallballs @ 6/9 kg
