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

27. Mai 2023

  • Home  
  • 27. Mai...

CrossFit – Sat, May 27

Warm-Up
Warm-Up
With partner:
2 Sets with a partner
Partner 1 – Accumulate cals on Bike
Partner 2 – Perform 2 Rounds
10 PVC Passthroughs
5 PVC Zombie Squats @2020 tempo
:10-15 Rope Dead hang

*Once partner 2 is finished switch until both partners have done each station twice

Strength / Skill
Rope climb technique coaching
EMOM x12:
Rope climb technique coaching :
Min 1: Open hand hang from rope to work on foot clamp
Min 2: Rope squat to stand to work on using the legs as the primary mover
Min 3: Rope climb to 2-3 feet below the target height for the day

WoD
Get up to Get Down (Time)
"Get up to Get Down"
20 Rounds for Time:
Bike 8/6 calories
1 Rope Climb (4,57 m.)
6 Hang Squat Clean Thrusters @ 42,5/30

Time Cap: 30 minutes
*you go, I go format (10 rounds each)

Cooldown
Cooldown
2 sets for quality
60 sec backwards walk
60 sec wall sit
60 sec Couch Stretch/side

PROBETRAINING ANMELDUNG