Posted by Emanuel Erlewein on Okt. 18, 2023 in WOD-Post

CrossFit – Wed, Oct 18 Warm-Up Warm – Up 2 Sets– 5/side Groiner Stretch with Rotation– 8/side DB Goblet Reverse Alternating Lunges– 25ft/side Single Arm DB OH Carry + Back Squat Prep2 x 10 reps with 1 sec pause in bottomFocus on exploding out of the hole with each repSet 1 = empty barSet 2 [...]

Posted by Emanuel Erlewein on Okt. 17, 2023 in WOD-Post

CrossFit – Tue, Oct 17 Warm-Up Warm-Up 3 Sets– 1:00 Bike (increase pace each set)– 10 Scap Push ups– 10 Arch to hollow Swings Strength / Skill Get Off Your Chest (AMRAP – Rounds) 2 minutes work/ 1 minute rest:– 6 CTB pull ups– 9 burpees to pull up bar– 12/9 cal Echo bike *pick [...]

Posted by Emanuel Erlewein on Okt. 16, 2023 in WOD-Post

CrossFit – Mon, Oct 16 Warm-Up Warm-Up Penguin Jumps – 4 sets x :20 work / :40 rest + 2 Sets– 10 PVC Pipe Passthrough– 10 Empty Barbell Good Morning– 30 Single Unders + Barbell Prep1 Set x 6 reps each:– Snatch Grip RDL’s– Snatch Grip Deadlifts– Hang Snatch Shrugs– Hang Muscle Snatch– Squatting Quad [...]

Posted by Emanuel Erlewein on Okt. 15, 2023 in WOD-Post

CrossFit – Sun, Oct 15 Sunday-Funday [...]

Posted by Emanuel Erlewein on Okt. 14, 2023 in WOD-Post

CrossFit – Sat, Oct 14 Warm-Up Warm-Up – PVC External Rotation Stretch x 60 sec per side + 2 Sets– Wrist Rocks Side to Side x 10/side– 8 Barbell RDL– 8/side Back rack Back Rack Elbow pumps– 5 PVC Prone Lift off in Jerk Grip Strength / Skill Clean and Jerk (3 sets of 3 [...]

Posted by Emanuel Erlewein on Okt. 13, 2023 in WOD-Post

CrossFit – Fri, Oct 13 Warm-Up Warm-Up EMOMx8 alternatingA1. – 5 Scap pull ups + 5 arch to hollow swings + AMRAP hollow body Hold until :50A2. – 5 Air Squats to medicine ball + 1 Wall Walk + AMRAP Plank Hold until :50 + Line Drill – 7m Each Drill– Knee Hug March– Lunge [...]

Posted by Emanuel Erlewein on Okt. 12, 2023 in WOD-Post

CrossFit – Thu, Oct 12 Warm-Up Warm-Up Pick 4 stretches and hold each for 2 minutes i/t– Couch Stretch– Frog pose– Seated Pike Stretch– Seated Straddle Stretch– 90/90 Hip Strech– Pigeon pose– side lying thoracic windmill– Thread the needle + Rowing Warm-Up 3 sets: – 10 Strokes – Arms Only– 10 Strokes – Legs Only– [...]

Posted by Emanuel Erlewein on Okt. 11, 2023 in WOD-Post

CrossFit – Wed, Oct 11 Warm-Up Warm – Up 2 Sets – 5 Sumo Inchworms – 8 Empty bar Squats with 1-2 sec pause in bottom – 15 steps/side Banded Monster Walks – :20 Jump rope (singles in first set, doubles in second set) + Workout Prep: 1-2 sets – 1 Wall Walk – 4 [...]

Posted by Emanuel Erlewein on Okt. 10, 2023 in WOD-Post

CrossFit – Tue, Oct 10 Warm-Up Warm – Up 2 Sets – 200m Jog @ warm up pace – 5/side eccentric box step downs – :20 passive bar hang Strength / Skill Kipping Pull-Up Practice 15 minutes: – Arch to hollow Swings; 5-10 reps x 2 sets – rest 1 min between sets + 3-4 [...]

Posted by Emanuel Erlewein on Okt. 09, 2023 in WOD-Post

CrossFit – Mon, Oct 9 Warm-Up Warm-Up 2 Sets5 PVC Passthroughs:20/side PVC Front Rack Stretch:5/side Groiner rotations5 Empty bar front squats5 Empty bar Push Press+Clean prep3 x 3 Clean Pull unders @light-mod loading Strength / Skill Squat Clean (EMOM 8 (8 sets): – 2 Squat Cleans) *Start at 65% 1RM Clean, add weight every 2 [...]