Warm up: 2 Runden 20 Situps 20 kb swing Shoulder Mobility Fußgelenk Mobility Strength: Push Press 3×5 @ moderate weight(75%-80%) 1x max Reps @ same weight Crossfitgames WOD Triple Three for Time: 3000m row 300 Double Unders 3000m run
Read moreWarm up: 3 rounds 10 strictpress 15 medballcleans 20 Pushups Strength: E2MOM for 20MIN 5 Benchpress @70% + 5 D-Ball over Shoulder heavy WOD: Benchmark WOD GIRL „Karen“ 150 Wallballs for Time TC:12 MIN Accessory: 3 Rounds not For Time...
Read moreWarm up: Medball game Barbell Warmup Strength: Performance E2MOM 6 MIN from the ground 2 Snatchgrip Pushpress + 2 OHS @60% from max snatch E2MOM 4MIN from the ground 2 Snatch balance @75% Beginner Behind the neck Pushjerk + OHS 5reps WOD...
Read moreWarm up ca 10min 2min bike 2min Ski erg * die anderen Leute währenddessen Rudern Latisimus rollout Skill: Pullup warm up + Technik Strength: Weighted Pullup/ scale w. Band 5-4-3-3-3-3 Increase every set if possible 2min Rest between sets WOD...
Read moreWarm up: 2 Runden 500m rudern 10 Airsquats 15 Goodmornings Strength: Every 3min for 18min 1 Runde 5 reps @ 70% 2 Runde 5 reps @ 75% 3 Runde 3 reps @ 80% 4 Runde 2 reps @ 85 5 Runde 1 rep @ 90% 6 Runde 3-5 reps @ 85% WOD1: 4 Runden auf
Read moreWarm up: Brückenspringen + Schubkarenfahren Strength: Performance Clean + Pushjerk + Splitjerk Beginner clean + Pushjerk 5×5 Splitpress WOD: Performance Clusterladder start @60% from complex 10-8-6-4-2 For Time increase Weight Beginner Buyin...
Read moreWarm up: -In 2 er Teams 100 cal/ 80cal Row 1 Partner Plank hold *Splitet wie ihr wollt – Hip Mobility Warm up for Clean Complex Strength: Performance/Beginner Every 3Min in 5 sets build to a heavy complex -Hangclean + 2 Frontsquat WOD...
Read moreWarm Up: 20-15-10 Burpees Situps 50 Jumping Jacks nach jeder Runde Strength: Gruppe1 Finde in max 2-3 Versuchen eine Maximale Anzahl (Unbroken) an strict Handstandpushups dann 2 Sätze 75%-80% z.B. schaff ich 10 = 7-8 reps Scalierung: kipping...
Read moreWarm up: 3 Runden 10cal row 10 jumping squats 2 Runden 20 kettlebellwings 20 hollow Rocks Strength: 1000 m row For Time Warm up 500m Skill: -rope climb -Toes to bar WOD A: Performance Every 90sec x 10 1 ropeclimb + 20Double unders Beginner Every...
Read moreWarmup: Mobility squats 3×5 @5 s pause Kang squats 20 reps Strech: Hüfte then 3 runden not for Time 5 Medball Cleans 2×10 m Monsterwalks Strength: Crossfit Total TC: 30 MIN Find 1 RM Backsquat Find 1 RM Strict Shoulderpress Find 1 RM...
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