3. Mai 2023
Mai
03
CrossFit – Wed, May 3
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
2-3 Sets based on time
:30/side PVC Front Rack Stretch
8 Barbell romanian deadlifts @2121 tempo
8 Banded Pull aparts
16 speed steps
:30/side PVC Front Rack Stretch
8 Barbell romanian deadlifts @2121 tempo
8 Banded Pull aparts
16 speed steps
+
Strength Prep
3 sets
1 muscle Cleans+ 1 strict press – Building
Strength / Skill
1 Power-Clean & Jerk (1 Power Clean and Jerk @ 80-85%
– The jerk can be a push jerk or a split jerk.)
– The jerk can be a push jerk or a split jerk.)
1 Power-Clean plus 1 Jerk (jerk any style)
WoD
Fast and Furious (AMRAP – Rounds and Reps)
"Fast and Furious"
As Many Rounds and Reps as possible in 12 minutes:
24 Double-Unders
8 Single Arm Dumbbell Thrusters @ 22,5/15
6 Lateral Burpee over Dumbbells
As Many Rounds and Reps as possible in 12 minutes:
24 Double-Unders
8 Single Arm Dumbbell Thrusters @ 22,5/15
6 Lateral Burpee over Dumbbells
*switch every 4 reps on thrusters
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. Quadruped Hip CAR’s – 4-5 slow/controlled rotations
B. Ankle CAR’s – 4-5 slow/controlled rotations
C. Knee CAR’s – 4-5 slow/controlled rotations
D. Quadruped Hip CAR’s – 4-5 slow/controlled rotations
HIIT
Warm Up
3 rounds
– 1 lane backwards sled drag
– 1 lane Double Push-Up Broad Jump Burpee
– 1 lane act. Beast Walk
– 15 sec C2 Bike/SkiErg Sprint
Activation
2 rounds
– 5 Sumo Squats w/ 5 sec Hold
– 5 High Tuck Jumps
WoD – Teams of 2 – IGYG
6 x AMRAP 5 min / Rest 2 min
A.
– 8/10 cal SkiErg
– 2 lane Sled Push @ 80/100 kg
B.
– 8/10 cal C2 Bike
– 12 jumping Squats over PVC-Ladder
C.
– Partner 1: Sandbag OH Hold
– Partner 2: 5 Shuttle Runs
*Build to a strong single @ 80-85% – percentage based on power clean and jerk estimated 1rm