10. Februar 2023
Feb
10
CrossFit – Fri, Feb 10
Warm-Up
Warm-Up
3 Rounds:
90s Bike
10 scapular Pull ups
10 ring rows
10 air thrusters / 10 BB thrusters/ 8 thrusters @working wt.
90s Bike
10 scapular Pull ups
10 ring rows
10 air thrusters / 10 BB thrusters/ 8 thrusters @working wt.
Strength / Skill
Seated Double DB OH hold (3 Rounds for reps)
3 sets:
20 sec Seated Double DB OH hold 22,5/15
3-5 wall walks
rest 2:00 b/w sets
20 sec Seated Double DB OH hold 22,5/15
3-5 wall walks
rest 2:00 b/w sets
Wall-Walk (3 Rounds for reps)
3 sets:
20 sec Seated Double DB OH hold 50/35#
3-5 wall walks
rest 2:00 b/w sets
20 sec Seated Double DB OH hold 50/35#
3-5 wall walks
rest 2:00 b/w sets
WoD
WOD (4 Rounds for reps)
"The need for speed"
Every 4 minutes x 4 sets:*
12 front squat @ 60/42,5
12 toes to bar
12/10 cal AB
Every 4 minutes x 4 sets:*
12 front squat @ 60/42,5
12 toes to bar
12/10 cal AB
In two teams w/ delayed start
or:
1. & 3. rd 12/10 cal bike, 2. & 4. rd 12/10 cal row (classes >10)
Cooldown
Cooldown
3 Min easy Cycle on machine
Foam-roll / Lax ball upper back & lats x 5-10min
Quadruped Cat-Cow x 20 reps working to create as much thoracic flexion and extension as possible in each direction
(inhale on flexion / exhale on extension)
Foam-roll / Lax ball upper back & lats x 5-10min
Quadruped Cat-Cow x 20 reps working to create as much thoracic flexion and extension as possible in each direction
(inhale on flexion / exhale on extension)
