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

CrossFit – Sat, Oct 21 Warm-Up Warm-Up – Barbell Roll Lats/Triceps x 1 minute/side + 2 sets– :20/side Banded Behind Back Shoulder Flexion Stretch– 5 Tempo Empty bar Front Squats @32X1– 200m Jog Strength / Skill Squat Clean (Every :20 x 12-15 reps: 1 squat clean @ 75% 1RM) WoD Running Down a Dream (4 [...]

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

CrossFit – Fri, Oct 20 Warm-Up Warm-Up 3 Sets– 12 single KB RDLs– 6/side Plank Shoulder taps– 6/side bottom of Squat thoracic rotation– 1 Wall Walk + :10 wall facing HS Hold Strength / Skill Wall Facing Strict Handstand Push Ups (Max reps) 2 alternating sets of: – Max Wall Facing Strict Handstand Push Ups [...]

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

CrossFit – Thu, Oct 19 Warm-Up Warm-Up 3 minute force curve Rowing + 2 Sets– :20/side PVC Front Rack Stretch– 5/side Eccentric box step down– 5/side single leg glute bridges WoD Body Shape Endurance (Time) For time:500/400m row @ 20 strokes per minute30 sec hollow body hold30 sec arch body hold + 500/400m row @ [...]

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– [...]