5. Januar 2023
Jan
05
CrossFit – Thu, Jan 5
Warm-Up
Warm-Up
3 Sets:
Light DB Scaption Raises x 12
Miniband Wall-slides x 12 w/ light band
1/2 Kneeling Bottoms-up KB Press w/ Rib Lock x 6/side (slow and controlled)
Workout Of The Day
„Down it Goes“ (Time)
For time:
40-30-20-10
Abmat sit ups
Single Arm DB OH walking lunge 22,5/15
Bike Calories
40-30-20-10
Abmat sit ups
Single Arm DB OH walking lunge 22,5/15
Bike Calories
Cap: 18 minutes
Score: Every missing rep = 1 sec onto time cap
Strength / Skill
Single Leg Hip-Thrust (for weight) (2 Rounds for reps)
Not alternating.
Finish all reps one leg first, then change leg.
Finish all reps one leg first, then change leg.
Single Arm Ring Row (reps) (2 Rounds for reps)
2 rds
– 8-12 Single Leg Hip-Thrusts e/s
– 6-8 Single Arm Ring-Row e/s
30 sec. rest between exercises
Single KB Suitcase-Carry (for weight) (5 Rounds for reps)
Walk with one KB in one hand on the side with straight arms a given amount of meters.
5 sets:
20 m. Single KB Suitcase-Carry
rest 10s between arms
Cool-Down
3 Sets
Down Dog Stretch x :30
Half Kneeling Pallof Press x 8/side w/ pause at extension
Down Dog Stretch x :30
Half Kneeling Pallof Press x 8/side w/ pause at extension
Cool-Down
2 rds
– 8-12 Single Leg Hip-Thrusts e/s
– 6-8 Single Arm Ring-Row e/s
30 sec. rest between exercises