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 [...]

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 @ [...]