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

30. Januar 2025

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CrossFit – Thu, Jan 30

Suggested Warm-Up
Warm-Up

BOUNDING PRIMER

2 ROUNDS

12 Front to Back Line Hops

12 Side to Side Line Hops

10 Right/Left Single Leg Hops

5 Max Vertical Jumps

-Quick Rest Between Rounds-

Then Complete…

1 ROUND

8 Low Box Jumps

10 BW Good Mornings

10 Air Squats

10 Elbow Punch

Into..

1 ROUND

8 High Box Jumps

10 BB RDL

8 BB UpRight Rows

6 BB Front Squats

Strength – All
Hang Clean (ON A 18:00 RUNNING CLOCK…

Build to a 2-Rep Heavy Hang Clean*)

*Option for Squat or Power.

(Score is Weight)

Workout – Performance
AMRAP x 9 MINUTES (AMRAP – Reps)

2-4-6-and so on…

Box Jumps (30/24)

Hang Power Cleans (115/75)

(Score is Reps)

KG BB: (52.5/35)

Workout – Fitness
AMRAP x 9 MINUTES (AMRAP – Reps)

2-4-6-and so on…

Box Jumps (24/20)

Hang Power Cleans (75/55)

(Score is Reps)

KG BB: (35/25)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards the ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

(No Measure)

PROBETRAINING ANMELDUNG