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

CrossFit – Fri, Dec 29 Warm-Up Warm-Up 3 Sets– :30/side PVC Front rack stretch– 10 Scap Pull ups– 5 PVC Front Squats @ 2121 tempo– 10 No push up burpees Strength / Skill Pulling Strength Revamped Pick one of the 4 tests based on strength level:Options:– AMRAP Strict CTB Pull-Up– AMRAP Strict Pull-Up (if unable [...]

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

CrossFit – Thu, Dec 28 Warm-Up Warm-Up Row– :20 on / :10 off x 8 sets (4 min)pick up pace each interval to be near sprint by the end + 2 rounds:– 20 seconds pogo jumps – 10 seconds rest– 20 seconds speed steps Rest 10 seconds– 20 seconds Penguin hopsRest 1-2 min WoD Hip-Hop [...]

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

CrossFit – Wed, Dec 27 Warm-Up Warm-Up 3 Sets– 10 Wrist Rocks side to side– 10 Scap Push-ups– 10 Empty barbell Good mornings– 5×1 Hang Muscle clean + 1 strict press (empty bar) + Metcon prep2 rounds– 2 Power Cleans– 2 HSPU Strength / Skill Shoulder Press (5 sets of 5 reps Rest 90 seconds [...]

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

CrossFit – Tue, Dec 26 Warm-Up Warm-Up Line Drill – 8m Each Drill – Knee Hug March Lunge to Lizard – Inchworms – Lateral Duck Unders – 200m Run + 2 Sets – 5/side Box Step ups – 10 Medball Kang Squats – 5 Box jumps (step down) Strength / Skill WoD Boiling Point (AMRAP [...]

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 [...]