Posted by Emanuel Erlewein on Dez 07, 2023 in WOD-Post

CrossFit – Thu, Dec 7 Warm-Up Warm-Up 3 Sets– 1:00 Bike– 10 Scap Pull ups– :20/side Single arm KB overhead March in place Strength / Skill Weighted Pull-ups (Weighted Pull-Up 3 sets of 3.2.1 reps Rest 20 sec between 3 & 2 & 1 Rest 2:30 between sets) Barbell Bicep Curl from standing (3 sets [...]

Posted by Emanuel Erlewein on Dez 06, 2023 in WOD-Post

CrossFit – Wed, Dec 6 Warm-Up Warm-Up Groiner Stretch x 1:00/side + 2 sets:– PVC Front Rack/External rotation Stretch x :30/side– 5/side Medball Bearhug Cossack Squat– 5 PVC Tempo Front Squat @3232 tempo + Clean Prep1 set of 6-8 reps of the following movements:– RDL’s– Deadlifts– Hang Clean Shrugs– Hang Muscle Cleans– Front Rack Elbow [...]

Posted by Emanuel Erlewein on Dez 05, 2023 in WOD-Post

CrossFit – Tue, Dec 5 Warm-Up Warm-Up 2 rounds:– 20 seconds pogo jumps– 10 seconds rest– 20 seconds speed steps10 seconds rest – 20 seconds Penguin hops (jump and tap thighs twice each jump)Rest 1-2 min between rounds + 2 sets– 200m Jog– 10 Push ups– :15 Hollow body Hold Strength / Skill Paused Bench [...]

Posted by Emanuel Erlewein on Dez 04, 2023 in WOD-Post

CrossFit – Mon, Dec 4 Warm-Up Warm-Up Rowing Pick Drill x 5 minutes + 3 Sets– 10 Scap push ups– 10 arch to hollow Swings– 5 DB Goblet Complexes (1/side reverse Lunge + 1 Goblet Squat) Strength / Skill Kipping Pull-up Skill 10 minutes Practice: 1 – Kipping pull-up Box drill (Single Foot on Box):5-10 [...]

Posted by Emanuel Erlewein on Dez 03, 2023 in WOD-Post

CrossFit – Sun, Dec 3 Sunday-Funday Warm-up 03.12.2023 (Checkmark) Sunday-Funday 03.12.2023 (Checkmark) A. Tabata Mountain Climbers for MAX REPS! 8 Rounds: 40sec. of WORK 20sec. of REST Rest 90sec. when you finish part A B. Bodyweight Strength:Repeat this section for 3 full rounds 1min. of Elevated Curtsy Lunges (right) 1min. of Single Leg Glute Bridges [...]

Posted by Emanuel Erlewein on Dez 02, 2023 in WOD-Post

CrossFit – Sat, Dec 2 Warm-Up Warm-Up 400m runThen3rds10 Down Ups10 Box Step-ups10 Air Squats10 Med Ball Strict Press10 One Arm KB Swings Light weight (5e/s) Strength / Skill Dumbbell Bench Press (EMOM for 8 minutes: 3x Dumbbell Bench Press) Dumbbell Bench Press (EMOM 8: 3 Dumbbell Bench Press ) WoD Constantly Varied (Time) For [...]

Posted by Emanuel Erlewein on Dez 01, 2023 in WOD-Post

CrossFit – Fri, Dec 1 Warm-Up Warm-Up 2 Sets– 20 Squat + Sky reaches (10/side)– 15 Bear Hug Medball Squats– 10 circular scap pull-ups– 5 Burpees + Workout Prep9-6-3– Wallballs– CTB Pull ups Strength / Skill Front Squat (Front Squat Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 80% Set [...]

Posted by Emanuel Erlewein on Nov 30, 2023 in WOD-Post

CrossFit – Thu, Nov 30 Warm-Up Warm-Up 3:00 Echo Bike – Increase pace each minute + 2 Sets– 5/side Eccentric box step downs– 10 Hollow Body Rocks– 20 Mountain Climbers (10/side) + Jerk prep1-2 sets x 5 reps each movement:– PVC Passthrough– Barbell back rack Elbow Pumps– Behind the Neck Strict Press in Jerk Grip– [...]

Posted by Emanuel Erlewein on Nov 29, 2023 in WOD-Post

CrossFit – Wed, Nov 29 Warm-Up Warm-Up 3 sets:– 10/side Front to back leg swings– 10/side side to side leg swings– 5 Yoga Push ups– 200m Jog Strength / Skill Deadlift (Set 1 – 5 reps @ 25-30% Set 2 – 5 reps @ 35-40% Set 3 – 3 reps @ 45-50% Set 4 – [...]

Posted by Emanuel Erlewein on Nov 28, 2023 in WOD-Post

CrossFit – Tue, Nov 28 Warm-Up Warm-Up 3 Sets– 10 Empty bar shoulder press– 8/side Plank Shoulder taps 1- 0 Scapular Pull ups / arch to hollow Swings / Kipping Knee to chest Strength / Skill Push Press (Set 1 – 7 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 [...]