MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

16. März 2023

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CrossFit – Thu, Mar 16

Warm-Up
Warm-Up
A) 3:00 Air bike:
Min 1 – easy pace
Min 2 – Mod pace
Min 3 – Fast pace

+

B) 2 Sets:
5/side Lunge T-Spine Rotations
5/side Plank Shoulder taps w/ pause at shoulder
10 Hollow Body Rocks

Half the class starts w/ A. the other w/ B

Strength / Skill
7,5 m. Kettlebell Suitcase + 7,5 m. Kettlebell Front Rack Carry (Shuttle) (Weight)

Every minute for 16 minutes (4 rounds):

Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg

Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m.@ 2×24/16 kg

Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg

Minute 4
Rest

-If you don’t have enough KBs use a 22,5/15 DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.

7,5 m. Kettlebell Front Rack Carry + 7,5 m. Kettlebell Waiters Carry (Shuttle) (Weight)

Every minute for 16 minutes (4 rounds):

Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg

Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg

Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg

Minute 4
Rest

-If you don’t have enough KBs use a 22,5/15 DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.

7,5 m. Kettlebell Suitcase + 7,5 m. Kettlebell Waiters Carry (Shuttle) (Weight)

Every minute for 16 minutes (4 rounds):

Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg

Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg

Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg

Minute 4
Rest

-If you don’t have enough KBs use a 22,5/15DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.

WoD
Here for a long time, not a good time (AMRAP – Rounds and Reps)
"Here for a long time, not a good time"
As Many Rounds and Reps as possible in 20 minutes:
Echo Bike* 16/12 calories
8 Shuttle Runs (1 Shuttle Run = 2 x 7,5 m.)
4 Wall Walks

Half of the class starts w/ 16/12 cal on the bike, the other half starts w/ 20/15 cals on the rower. Switch at the 10 min. mark.

Cooldown
Cooldown
5 min Recovery Walk
+
Cycling Side-Side Down Dog Calf Stretch x 1:00

PROBETRAINING ANMELDUNG