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

25. Januar 2023

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CrossFit – Wed, Jan 25

Warm-Up
Warm-Up
3 Sets:
:30/side Samson Stretch
:30 Side to Side line hops
10 Bear Hug Kang Squats (medball)
5 Max Height Wallballs

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Suggested Back Squat Warm-up Sets
EMOM x 5
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Min 5: 1-2 reps @ 75%

Strength / Skill
Back Squat (5 reps every 2:30 x 5 sets @ 80% of 1rm)

WoD
WOD (Max reps)
"Drop the hammer"
5 sets:
2 min window:
8/6 cal bike
30 double unders
max wall balls in remaining time until 2 min window
rest 30 sec between sets
*Use cal row if short on bikes or start in intervals.

Cooldown
Cooldown
A. Foam-roll / Release lower-body / hips – 2min
B. Ankle CAR’s – 4-5 slow/controlled rotations
C. Knee CAR’s – 4-5 slow/controlled rotations
D. Prone Quadruped Hip CAR’s – 4-5 slow/controlled rotations

PROBETRAINING ANMELDUNG