14. Februar 2023
Feb
14
CrossFit – Tue, Feb 14
Warm-Up
Warm-Up
2-3 Sets
5 Inchworm to yoga push up
10 KB Sumo DL High Pulls
15 Banded Pull aparts
10/side SA DB Strict Press
5 Inchworm to yoga push up
10 KB Sumo DL High Pulls
15 Banded Pull aparts
10/side SA DB Strict Press
Strength / Skill
Pull-Complex Beginner (4 Rounds for reps)
Every 3 minutes x 4
Beginner: 5 ring rows + 3 kipping pull ups – rest 30sec between movements
Beginner: 5 ring rows + 3 kipping pull ups – rest 30sec between movements
Pull-Complex Intermediate (4 Rounds for reps)
Every 3 minutes x 4
Intermediate: 3 pull ups + 2 CTB + 1 Bar muscle up – rest 30sec between movements
Intermediate: 3 pull ups + 2 CTB + 1 Bar muscle up – rest 30sec between movements
Pull-Complex Advanced (4 Rounds for reps)
Every 3 minutes x 4
Advanced: 6 pull ups + 4 CTB + 2 Bar muscle ups – unbroken on whole complex
Advanced: 6 pull ups + 4 CTB + 2 Bar muscle ups – unbroken on whole complex
WoD
WOD (AMRAP – Rounds and Reps)
"Climbing Diane"
15 minute ascending ladder
3-6-9-12 etc
Deadlift 102,5/70
Hspu
– Run 200m after each round
15 minute ascending ladder
3-6-9-12 etc
Deadlift 102,5/70
Hspu
– Run 200m after each round
Score= rds + reps
e. g.: 3 rds + 15 reps = finished 12 Deadlifts and 3 HSPUs in the round of 12.
Cooldown
Cooldown
Supine Lying Spinal Twist x 30 sec/side
Child’s pose x 60 sec
Foam roll lats x 60 sec/side
Child’s pose x 60 sec
Foam roll lats x 60 sec/side
