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

20. September 2023

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CrossFit – Wed, Sep 20

Warm-Up
Warm-Up
3 Sets
5/side Groiner Stretch w/ rotation
8/side Reverse Alternating Lunges
10 No Push up Burpees

+

Optional Workout Prep
2 sets
3/side FR Walking Lunge Steps
6 lateral burpees over bar

Strength / Skill
Back Squat (Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
*If these %’s are too easy for some members, add a 1-2 sec pause in the bottom of each rep.)

WoD
Change Levels (Time)
"Change Levels"
For time:
60 Front rack lunge steps @52/36
– every min, starting at min 0, perform 8 lateral burpees over bar

Cooldown / Cashout
3 Point Patrick Step-Ups (5 reps/each position per side)

3 sets for quality:
3 Point Patrick Step-Ups: 5 reps/each position per side
15-30 sec Single leg GHD Sorenson Hold/side
–Rest as needed between each–

Single leg GHD Sorenson Hold (15-30 sec Single leg GHD Sorenson Hold/side)
scoring:
reps = secs

3 sets for quality:
3 Point Patrick Step-Ups: 5 reps/each position per side
15-30 sec Single leg GHD Sorenson Hold/side
–Rest as needed between each–

PROBETRAING ANMELDUNG