a1)20-20-20-20 a2)400 run b1)Deadlift 3-5 x 4 rest 2 min. b2)Close grip Bench Press 3-5 x 4 rest 2 min. c1)HSPU 10 min. practise d1)5 Sets 30sec.Handstand Hold 30sec.Rest 30sec.Hollow Rock 30sec.Rest d2) 20 Burpees over Bar (facing) /2 min.time...
Read morea1)20-20-20-20 a2)400m run b1)3 Sets 30 sec. Hollowrock 30 sec. Rest 30 sec. supermann 30 sec. Rest b2)3 Sets 30 sec. Slamball Hold 1min. Rest c1)10min. Rope Climp practise d1)10 min.AMRAP 15 Deadlift 60/40kg 10 Burpees over Bar facing 5 Pullups...
Read morea1)20-20-20-207 a1)DU 3 min. b1)Deadlift 3-5 x 4 rest 2min b2)Shoulder Press sitting 2-3 x rest 2 min. c1)Pullup top Hold 10sec./rest 1 min. x 4 c2)Ring Dip Top Hold 30 sec. /rest 1min. x 4 c3)AMRAP Ring Rows 3min. d1)18min. 1min.6 Slamball over...
Read morea1)20-20-20-20 a2)Single unders practise 5 min. b1)Frontsquat find a heavy Single in 10 min. b2)Close Grip Bench Press 4-6 x 4 rest 90 sec. c1)Ring Pullups AMRAP 3 min. c2)Deadlift AMRAP 3min. 60kg/40kg / Tiebreak Time 40 reps d1) In 7 minutes...
Read morea1)20-20-20-20 b1)DB Lunges 4-6/leg x 4 rest 60sec. b2)DB Shoulder Press 4-6 x 4 /rest 60 sec. c1)EMOM 7 3-5 Strict Pullups c2)EMOM 7 6-10 Ring Pushups d1)10 min. practise 17.2 CMAR d2)17.2 CMAR 7 min AMRAP 100 Single Unders 50 Barfacing Burpees...
Read morea1)20-20-20-20 b1)DB one arm bench press 4-6/arm x 4 b2)EMOM 7 / 5 Frontsquat 60 % 1RM c2)Reverse Row 6-8 x 4 rest 1 min c2)10 min practise toes to rings, ring pullups, G2OH d1)17.1 CMAR 4 min 3 round 10 G2OH 30/20kg 5 TTR 4 min 3 round 12 G2OH...
Read morea1)20-20-20-20 b1)Barbell Bend over Row 4-6 x 4 rest 2 min b2)Shoulderpress floor 4-6 x 4 rest 90 sec. c1)GHD 15 Situps x 4 c2)Bar Dips 6-8 x 4 d1)30 Frontsquat 50kg/35kg / every time you stop/fail/rest 5 Boxjumps d2)10 MIN. Amrap 5 strict...
Read morea1)20-20-20-20 a2)400 m run b1)EMOM 7 / 7-10 Kneeraises b2)AMRAP 3 min./ pullups c1)5 RFT 350 m row 15 Wallballs (if you drop/stop/fail 200m run) 15 Pushups
Read morefür Anfänger bis Fortgeschrittene CrossFit einfach kennenlernen Mitmachen und Spaß haben Was erwartet Dich: Unser Schnupper Training wird von einem ausgebildeten CrossFit Trainer geleitet. Das Training dauert ca. 90 Minuten. Nach allgemeinen...
Read morea1)20-20-20-20 b1)EMOM 5 / 3-5 Frontsquats b2)EMOM 5 / 5-7 TTB b3)Ring Pushups AMRAP in 3 Minutes c1)AMRAP / 12 Min. TC – NO EXCUSES !!!! 4 Thruster 40/30kg 20 DU (no single unders, if no DU, then 15 Burpees) 6 Thruster 40/30kg 20 DU 8...
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