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– [...]

Posted by Emanuel Erlewein on Okt 11, 2023 in WOD-Post

CrossFit – Wed, Oct 11 Warm-Up Warm – Up 2 Sets – 5 Sumo Inchworms – 8 Empty bar Squats with 1-2 sec pause in bottom – 15 steps/side Banded Monster Walks – :20 Jump rope (singles in first set, doubles in second set) + Workout Prep: 1-2 sets – 1 Wall Walk – 4 [...]

Posted by Emanuel Erlewein on Okt 10, 2023 in WOD-Post

CrossFit – Tue, Oct 10 Warm-Up Warm – Up 2 Sets – 200m Jog @ warm up pace – 5/side eccentric box step downs – :20 passive bar hang Strength / Skill Kipping Pull-Up Practice 15 minutes: – Arch to hollow Swings; 5-10 reps x 2 sets – rest 1 min between sets + 3-4 [...]

Posted by Emanuel Erlewein on Okt 09, 2023 in WOD-Post

CrossFit – Mon, Oct 9 Warm-Up Warm-Up 2 Sets5 PVC Passthroughs:20/side PVC Front Rack Stretch:5/side Groiner rotations5 Empty bar front squats5 Empty bar Push Press+Clean prep3 x 3 Clean Pull unders @light-mod loading Strength / Skill Squat Clean (EMOM 8 (8 sets): – 2 Squat Cleans) *Start at 65% 1RM Clean, add weight every 2 [...]

Posted by Emanuel Erlewein on Okt 08, 2023 in WOD-Post

CrossFit – Sun, Oct 8 Sunday-Funday Warm-Up Dynamic Stretch Arm Circles Leg Swings Torso Rotations Butt Kicks Cardio 2 Min Jumping Jacks 1 Min Walking Lunges 1 Min Inchworm Push-Ups 1 Min Air Squats 1 Min Sit-ups 1 Min Burpees Partner Workout 60 rds „You Go I go Style“ 9 Air Squats 6 Sit-Ups 3 [...]

Posted by Emanuel Erlewein on Okt 07, 2023 in WOD-Post

CrossFit – Sat, Oct 7 Warm-Up Warm-Up 2 Sets :20 Line hops front to back :20 Line Hops Side to Side 10/side Front to back leg swings 10/side side to side leg swings 10 arch to hollow Swings Strength / Skill Seated Vertical Jump (5 sets of 3 reps Rest 1 minute between sets) WoD [...]

Posted by Emanuel Erlewein on Okt 06, 2023 in WOD-Post

CrossFit – Fri, Oct 6 Warm-Up Warm-Up 2 Sets: 10 Inchworm Push ups 10 PVC Passthroughs 10 Scapular Push ups 10 Hollow Body Rocks Strength / Skill 10 Shoulder-Presses + 10 Push-Presses + ME HS-Hold (Max reps) Every 3:00 x 3 sets: 10 Barbell shoulder Press + 10 Push Press + AMSAP Back to Wall [...]

Posted by Emanuel Erlewein on Okt 05, 2023 in WOD-Post

CrossFit – Thu, Oct 5 Warm-Up Warm-Up 2 Sets with a partner Partner 1 – Row x :30 + 5/side Single arm DB Strict Press Partner 2 – Passive hang on rope x :15/side + 10 Push ups/Knee push ups *Once both partners are done switch until everyone has done each station twice WoD „Yoked [...]

Posted by Emanuel Erlewein on Okt 04, 2023 in WOD-Post

CrossFit – Wed, Oct 4 Warm-Up Warm-Up 1:00 overhead lat stretch on wall + 2 Sets :30/side PVC Front Rack Stretch :30/side Groiner Stretch 5 empty bar/PVC Complexes – 1/side Front rack reverse Lunge + 1 Front Squat Strength / Skill Back Squat (Every 2:30, for 10 minutes (4 sets): Set 1 – 8 reps [...]

Posted by Emanuel Erlewein on Okt 03, 2023 in WOD-Post

CrossFit – Tue, Oct 3 Warm-Up Warm-Up 15-Minute Partner Warm-Up: 1. Cardio Warm-Up (4 minutes): Partner Bike Relay (2 minutes): Each partner will bike for 30 seconds at an easy pace, then switch. Synced Jumping Jacks (2 minutes): Partners stand side-by-side and perform jumping jacks in sync. 2. Dynamic Mobility & Stretching (5 minutes): Leg [...]