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

19. Januar 2023

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CrossFit – Thu, Jan 19

Warm-Up
Warm-Up
Progressive Row
100m @easy pace
100m @mod Pace
100m @hard pace
100m @easy pace

Then 2 Sets
:30 Supinated Grip Dead Hang
10/side Single leg Glute Bridges
:30 Forearm Plank

WoD
WOD (Time)
"Swings and a row"
3 rounds for time:
1k row
15 Russian KBS 32/24kg
15 toes to bar
*22 min cap, Females row same distance

Strength / Skill
Goblet Crossover Step-Ups (2 sets:
4 Goblet crossover step ups per leg
7 Single leg DB RDL per leg
rest 1 min between exercises)
Single leg DB Romanian Deadlift (A2.
2 sets:
4 Goblet crossover step ups per leg
7 Single leg DB RDL per leg
rest 1 min between exercises)
*Rest 1:00-1:30 b/t sets

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Single leg DB Romanian Deadlift
https://youtu.be/BHYebFKHBNg

KB/DB Side Bend (2 sets:
13 single DB side bends per side
rest 30 sec between sides)

Cooldown
Cooldown
3 Sets
Table Stretch x :30
5 Slow Inchworms

PROBETRAING ANMELDUNG