Posted by Emanuel Erlewein on Dez. 25, 2023 in WOD-Post

CrossFit – Mon, Dec 25 Warm-Up Warm-Up 3 Sets – 5 Inchworms – 5/side groiner twists – 10 PVC Passthrough – 5 Banded RNT OHS + BB Prep 1 Set x 6 reps each of the following movements: – Snatch Grip RDL’s – Snatch Grip Deadlifts – Hang Snatch Shrugs – Hang Muscle Snatch – [...]

Posted by Emanuel Erlewein on Dez. 24, 2023 in WOD-Post

CrossFit – Sun, Dec 24 Sunday-Funday [...]

Posted by Emanuel Erlewein on Dez. 23, 2023 in WOD-Post

CrossFit – Sat, Dec 23 Warm-Up Warm-Up 3 sets– 15 single KB Romanian deadlifts– 10 arch to hollow Swings– 5/side box step ups + Workout Prep:Accumulate 3-5 TTB Complexes as technique prep1 arch to hollow Swing + 1 Kipping knee to chest + 1 TTB + 1 Kipping knee to chest + 1 kip swing [...]

Posted by Emanuel Erlewein on Dez. 22, 2023 in WOD-Post

CrossFit – Fri, Dec 22 Warm-Up Warm-Up – 2:00 Shuttle runs @ warm up pace + 3 sets– 1:00 Feet on wall thoracic extensions (add plate if good control)– 10 PVC Passthroughs– 10/side Squatting Quad ankle rocks– 5 RNT OHS with pause in bottom position Strength / Skill Overhead Squat (1 Overhead Squat @ Max [...]

Posted by Emanuel Erlewein on Dez. 21, 2023 in WOD-Post

CrossFit – Thu, Dec 21 Warm-Up Warm-Up 2 sets with a partnerPartner 1: – Bike @ warm up pacePartner 2:– 10 Scap pull ups– 10/side KB Suitcase DL– 10 Hollow Body Rocks Strength / Skill 1RM Strict Weighted Pull-Up (Weight) On a 11 minute clock:7 minutes to find a 1RM Strict Weighted Pull-Up – any [...]

Posted by Emanuel Erlewein on Dez. 20, 2023 in WOD-Post

CrossFit – Wed, Dec 20 Warm-Up Warm-Up – :60/side PVC Front rack stretchThen 2 sets– 200m Jog– 5 Inchworms to yoga push up– 10 PVC Front Squats + 1-2 sets of 6-8 reps of the following movements:– RDL’s– Deadlifts– Hang Clean Shrugs– Hang Muscle Cleans– Front Rack Elbow Pumps– Hang Power Cleans– Squatting Quad Ankle [...]

Posted by Emanuel Erlewein on Dez. 19, 2023 in WOD-Post

CrossFit – Tue, Dec 19 Warm-Up Warm-Up 4 Rounds– :30 Box Step ups– :10 transition– :30 Hollow body Hold– :10 transition– :30 Tempo Push ups @ 2111 tempo– :10 transition + Bench prep– 2 sets x 10 reps w/ pause at chest – empty bar– 1 set x 8 reps – 40-50% – 1 set [...]

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

CrossFit – Mon, Dec 18 Warm-Up Warm-Up – Row 1000mevery 250m get off and perform:– 10 Box Step ups– 15 Medball Kang Squats– 10/side Plank shoulder taps + Workout Prep:1-2 sets– 10 Cal Row– 5 Box Jumps– 10 Cal Row– 8 WallballsRest as needed between sets Strength / Skill Bent Over Barbell Row (Every 2:30, [...]

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

CrossFit – Sun, Dec 17 Sunday-Funday Warm-Up3 Rounds– 1:00 alt. Row/Bike– 10 Air Squats– 10 light MB Strict Press Skill „Squat Clinic“ A) Wall Squats– 8-10 min* Try for minimum distance to wall with straight arms* Rest as needed B) Goblet Tempo Squats (6/6/6/x)* Work up to the heaviest weight possible with upright chest * [...]

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

CrossFit – Sat, Dec 16 Warm-Up Warm-Up 3 sets – alternate stationsStation 1 – :30 SkiStation 2 – :30 BikeStation 3 – :30 Row + Strength prep2 Sets– 8 Tempo Push ups @ 31X1– 16 Banded Pull aparts Strength / Skill Dumbbell Bench Press (Weight) WoD Ergathlon (Time) For time:– Ski 5k– Bike Erg 10k– [...]