7. Oktober 2023
Okt
07
CrossFit – Sat, Oct 7
Warm-Up
Warm-Up
2 Sets
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 arch to hollow Swings
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 arch to hollow Swings
Strength / Skill
Seated Vertical Jump (5 sets of 3 reps
Rest 1 minute between sets)
Rest 1 minute between sets)
WoD
„Zone 2-Bular“ – Sizzler Event 3 (AMRAP – Rounds and Reps)
"Shared Sizzler"
20 minute AMRAP:
8 Shuttle Runs (2×7,5 m. each rep)
21 Pull-ups
36 Single Unders
–
8 Shuttle Runs
15 CTB
36 Crossover Single Unders
–
4 HSW (7,5 m. = 1)
9 Bar Muscle ups
36 speed steps (L+R = 1)
–
4 HSW
6 Burpee BMU
36 Double under
20 minute AMRAP:
8 Shuttle Runs (2×7,5 m. each rep)
21 Pull-ups
36 Single Unders
–
8 Shuttle Runs
15 CTB
36 Crossover Single Unders
–
4 HSW (7,5 m. = 1)
9 Bar Muscle ups
36 speed steps (L+R = 1)
–
4 HSW
6 Burpee BMU
36 Double under
Cooldown / Cashout
Behind The Back Barbell Wrist Curls (3 sets of 15-20 reps
Rest as needed)
Rest as needed)
