29. April 2023
Apr
29
CrossFit – Sat, Apr 29
Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students.
Warm-Up
Warm-Up
1-2 Sets
Line Drills – 15-25′ Each Drill
Knee Hug March
Lizard crawl
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Line Drills – 15-25′ Each Drill
Knee Hug March
Lizard crawl
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
WoD
Cardio is Hardio (AMRAP – Rounds and Reps)
"Cardio is Hardio"
30 minute amrap in teams of 3
P1: 500/400m row
P2: 400m run
P3: Accumulate 60 sec in plank on elbows
30 minute amrap in teams of 3
P1: 500/400m row
P2: 400m run
P3: Accumulate 60 sec in plank on elbows
– This is a team of 3 workout where each will be accumulating different amounts of work at a time.
– Teams can only switch stations after all 3 members have finished their work.
– The person doing the plank should get some rest before starting again so try to catch your breath on that station.
OPTIONAL Strength
Double DB Z-Press (2 x 10-12 Dual Dumbbell Z-Presses)
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Toes Elevated Single Leg Hip Thrusts (2 x 12-15 Toes Elevated Single Leg Hip Thrusts e/s)
Cooldown
Cooldown
2 Sets
10 Tibialis Raise
10 FHL Calf raise
10 KOT Calf Raise
10 Tibialis Raise
10 FHL Calf raise
10 KOT Calf Raise
2 alternating sets of:
10-12 Dual Dumbbell Z-Presses
Rest 30 seconds
12-15 Toes Elevated Single Leg Hip Thrusts e/s