4. Mai 2023
Mai
04
CrossFit – Thu, May 4
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
1:00 Row/Bike/Jog*
5 Inchworms
5 single leg drivers
5 cossack squats/side
5 Inchworms
5 single leg drivers
5 cossack squats/side
*Sub Inchworm + Plank hold
Strength / Skill
Tempo Hand Supported Dumbbell RDL (20X1) (6 sets of 6-8 reps e/s)
Single Leg Glute Bridge With Foot Elevated On Bench (4 sets of 6-10 reps)
4 sets of 6-10 reps
Rest 30 seconds between sets
*alternate sides per set (2 sets/side) *stay on the ligher/easier side for the day
WoD
Surge and Coast (6 Rounds for reps)
"Surge and Coast"
2 sets:
:30 row @ 10 min effort
2:30 row very easy
:30 Bike @ 10 min effort
2:30 AB very easy
:30 run @ 10 min effort
2:30 jog very easy
2 sets:
:30 row @ 10 min effort
2:30 row very easy
:30 Bike @ 10 min effort
2:30 AB very easy
:30 run @ 10 min effort
2:30 jog very easy
Cooldown
Cooldown
5-10 min Walk or Bike nasal breathing only
6 sets of 6-8 reps e/s
Rest 1 minute between sets
*alternate sides per set (3 sets/side)