Training Do. 06.09.2018

WarmUp:        20-20-20-20

• 10min Warm Up / 2 rounds of 30sec ON / 30sec OFF
  • KettleBell Figure 8´s
  • DoubleUnder / SingleUnder / TripleUnder
  • Flutter Kicks
  • PushUps
  • AirSquats

Strenght:

• Double Dumbbell Elevator Squats
  • 5 Sets with 4 reps each
  • Both dumbbells can rest on shoulders while squatting
  • Increase weight for every set

• Weighted Pull Ups
  • 5 Sets with 5-7 reps each
  • All reps must be completed even if you drop off the bar
  • Rest 1min between sets
  • Increase weight per set if possible (0,5kg is also an increase ?)

WOD:

„Saved by the Barbell” a CrossFit Foundation Workout

• 3 rounds for max reps of:
  • 1 minute of burpees
  • 1 minute of wall balls
  • 1 minute of deadlifts
  • 1 minute of med ball sit ups
  • 1 minute of hang power cleans

Men:               9kg ball, 50 kg for deadlifts and cleans

Women:         6kg ball, 35kg for deadlifts and cleans

AFTER PARTY:            with a running clock accumulate 3min of hanging on bar