22. März 2024
Mrz
22
CrossFit – Fri, Mar 22
Warm-Up
Warm-Up
Burgener Warm-Up
BURGENER WARM-UP:
3 Reps each
1. Down and „Finish“
2. Elbows High and Outside
3. Muscle Snatch
4. OH Squat
5. Snatch
Strength/Skill
Muscle Snatch (Every 1:30 for 9 Minutes (6 Sets)
1.1.1.1
bis max 80%)
1.1.1.1
bis max 80%)
WoD
WoD (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 12 minutes:
-12 Burpees over the Kettlebel
-24 American Kettlebell Swings
-12 Pull Ups
Cool Down/Cashout
Cool Down
2 Rds
00:45 Sec banded Lat Stretch e/s
00:45 Pigeon Stretch e/s
5 Upward Dog to Downward Dog
2 Sets
10 Wrist Rocks (10 side to side, 10 forward and backward, 5 circles e/d)
10 Scap Pull-ups
10 Pass Throughs (banded)
10 Banded Good Mornings
Workout Prep:
1 Rd
7 Lateral burpees over KB
10 American KB Swings
3 Pull Ups