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

24. Mai 2023

  • Home  
  • 24. Mai...

CrossFit – Wed, May 24

Warm-Up
Warm-Up
3 Sets
5/side samson lunges
5/side eccentric box step downs
10 Scap pull ups/Small Kip swings/Big Kip swings*
5 Muscle Clean + Strict press

Strength / Skill
Front Rack Lunge (20 Front-Racked Barbell Lunges @ Max Load)

20 Front-Racked Barbell Lunges @ Max Load

Note: MUST be completed in under 1 minute
*perform stationary
*Build to a 20rm (10 per leg)

!!! You will have a Re-Test on 05.07.2023 !!!

WoD
Speed Demon (25 Rounds for reps)
"Speed Demon"
Every minute for 25 minutes (5 rounds):
Minute 1
Max Box Jump Overs for 25 seconds 24/20 inches
Minute 2
Max Bar Muscle-Ups for 25 seconds
Minute 3
Max Clean and Jerks for 25 seconds @ 60/42,5
Minute 4
Max Wall Walks for 25 seconds
Minute 5
Rest

*must step down box jumps

Cooldown
Last one standing Hollow Hold (Time)
Last one standing Hollow Hold
AMRAP 5 mins:
1 max set Hollow Body Hold w/ hand over head
*Set ends if hands or feet touch ground
**After someone fails they rest :30 and continue until the 5 min cap

Score: time of longest hold.

PROBETRAINING ANMELDUNG