Training Do. 07.02.2019

6. Feb 2019 by crossfitstraubing in WOD 771

Warm-up: 20-20-20-20

Warm-Up: 4 rounds of
- 12 Mountain Climber
- 5 Diamond Push Ups
- 10 Lunges
- 5 Lat Pull Ups with 3sec hold in active shoulder position

Strenght1:

Floor Press
- Warm-Up with empty barbell 10 reps
- 5 – 5 – 5 – 5 – 5
- Add weight for every set
- Between reps weight plates do not touch floor

Strength2:

Weighted Good mornings
- Start with PVC and do 10 reps for quality
- Load bar and do 5 sets with 7-8 reps per set
- Try to increase weight for every set

WOD:

Get ready for THE OPEN (WOD 12.3 – CFSR Version)

Complete as many rounds and reps as possible in 10min of:
- 15 Box Jumps (no hip extension necessary)
- 12 Push Press
- 9 Toes-To-Bar

Men: 45kg Push Press / Women: 30kg

Beginner: Empty bar and Knees-to-Elbow

AFTER PARTY: 4 attempts of max L-Sit on rings with false grip hold

Beginner: no L-Sit, just false grip hold