Posted by Emanuel Erlewein on Okt. 31, 2023 in WOD-Post

CrossFit – Tue, Oct 31 Warm-Up Warm-Up 2 Sets– 1:00 Row– 5/side eccentric box step downs– 5 Air Squats with 3 sec pause in bottom of each– 200m Jog – :15 passive bar hang– 3 Strict Pull ups or 5 Ring Rows Strength / Skill Rope Climb Skill Rotating EMOM x 9 minutes:Min 1: Practice [...]

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

CrossFit – Mon, Oct 30 Warm-Up Warm-Up 2 Sets– 10 PVC Passthroughs– 5 PVC Kang Squats w/ 1 sec pause in each position– 10 Scap Push ups + 2 sets:– 10 reps/side Squatting Quad Ankle Rocks– 8-10 reps BB Kang Squats– 8-10 reps BTN Snatch Grip Push Presses– 2 reps Tempo OHS @ 3333– 1 [...]

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

CrossFit – Sun, Oct 29 Sunday-Funday [...]

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

CrossFit – Sat, Oct 28 Warm-Up Warm-Up Row x 2:00 at warm up pace + 3 sets– :30 jump rope (progress from singles to speed steps to doubles with each set)– 5 PVC Passthroughs– 5 Tempo PVC Front Squats @2222 tempo Strength / Skill Front Squat (Weight) Set 1 – 5 reps @ 65%Set 2 [...]

Posted by Emanuel Erlewein on Okt. 27, 2023 in WOD-Post

CrossFit – Fri, Oct 27 Warm-Up Warm-Up Line Drill – 10m Each Drill– Knee Hug March– Lunge to Lizard– Inchworms– Lateral Duck Unders– 400m @warm up pace + 2 Sets– 10 single KB Romanian Deadlift– 5 arch to hollow Swings– 3 Wall Walks to :05 + wall facing HS hold + Workout Prep:1 set– 200m [...]

Posted by Emanuel Erlewein on Okt. 26, 2023 in WOD-Post

CrossFit – Thu, Oct 26 Warm-Up Warm-Up Machine breathing progressionOn machine of choice:– 1 minute nasal breathing– 1 minute breathe in nose / out mouth– 1 minute normal breathingincrease intensity with each minute + 2 Sets– 1:00 overhead lat stretch on wall– :30/side Groiner stretch Strength / Skill Straddle Single Leg Lift Over Objects 3 [...]

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

CrossFit – Wed, Oct 25 Warm-Up Warm-Up 2 Sets– 5/side Couch Stretch T-spine Rotations– 5 Inchworms– 10 Empty bar back Squats– 5 Tempo Push ups @ 31X1 tempo + Back Squat Prep:8 Reps @ 40%6 reps @ 50-60% Strength / Skill Back Squat (Weight) Set 1 – 5 reps @ 70%Set 2 – 5 reps [...]

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

CrossFit – Tue, Oct 24 Warm-Up Warm-Up – 400m Jog warm up + 2 Sets– 5 Box step ups (e/s)– 10 Scap pull ups– :15 Hollow Body Hold– :15 passive bar hang (Rope or Rig) Strength / Skill Rope Climb Skill Work 5-10 min Seated on Box, Foot Work Clamp Instruction– J-Hook, Wrap, Quick Clamp, [...]

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

CrossFit – Mon, Oct 23 Warm-Up Warm-Up EMOM 4: Min 1 – AMRAP in :30 – Side to side Line hopsMin 2 – AMRAP in :30 No push up burpees + 2 sets:– PVC Front Rack Stretch x :30/side– Groiner Stretch x :20/side– Cossack Squat x 5/side– PVC Tempo Front Squat x 5 reps @3232 [...]

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

CrossFit – Sun, Oct 22 Sunday-Funday [...]