Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill: Spend 10 minutes on ring gymnastics Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups Strength: Weighted Box Step ups Grab two kettle bell or dumbbell 5 sets a´ 10 step ups per set (5 per
Read moreWarm-up: 20-20-20-20 Warm-Up: rounds of 18 Mountain climbers (9 per leg) 10 PVC thruster 5 Push Ups @ 3sec down/1sec up 10 banded good mornings Strength: Strict Press (starting with bar from rack) 10min time to establish or better your 1RM Load up bar and do 1 rep After every successful
Read moreREEBOK CrossFit Games Open 2019 WOD 19.2
Read moreWarm-up: 20-20-20-20 Warm-Up: 3 rounds of 10 Russian Twists 5 diamond push ups 10 No Push Up Burpee over Wall ball (lateral) 5 lat pull ups Skill/Strength: Strict Pull Ups 5 Sets with 5 reps each Increase difficulty/weight after every successful set Strength: Sumo Deadlift Warm up with empty bar
Read moreWarm-up: 20-20-20-20 Warm-Up: 5min Jump Rope 5 dumbbell pass throughs per arm 5min SkiErg, Bike or Running Skill/Strength: Pull Up Top Hold 5 Sets with 15 sec hold on top Elite: Go weighted Strength: Bench Press Cluster 5 Sets with 5 reps each Cluster: rep 1 – 10sec rest – rep
Read moreCROSSFIT OPEN WOD 19.1
Read moreWarm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill/Strength: Shoulder Taps (while Hand-Stand-Hold against the wall) 5 rounds of 30 sec ON / 30 sec OFF As many reps as possible Elite/Advanced: try it while free standing hand stand Strength: Front Rack Lunges (Barbell from rack) 5 Sets with 10 reps (5 per leg)
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