22.12.2016 CrossFit Training

a1)20-20-20-20 a2) Foam Rolling – back – legs – glutes – calves b1) RFESS weighted 4-6/leg x 4 rest 60 sec./leg b2) Arnold Press 6-8 x 4 /rest 90 sec. c1) 4 rounds 30sec. Vups 30sec. Rest 30sec. FLR 30sec. Rest d1) Team WOD (TC  22 min.) 100 cal Row / 2. muss Deadlift Hold

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20.12.2016 CrossFit Training

a1) 20-20-20-20 a2) DU 100 not for time b1) Shoulder Press 4-6 x 4 /rest 2min b2) Dumbel bend over row 6-8/arm x 4 rest 60 sec/arm c1) 4 rounds 30 sec. Sideplank left +10 V-Ups 1min.Rest 30sec. Sideplank right +10 V-Ups 1min.Rest d1) 8 min. AMRAP 15 KBS 8 BJ 8 TTB/10 K2E 3min

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19.12.2016 CrossFit Training

a1) 20-20-20-20 a2) Foam rolling ( 8 min) b1) FS  3-5 x 4 /rest 2min b2) Supinated Pullups weighted 3-5 x 4 / rest 2 min c1)4 Supersets /rest 90 sec. 20 Situps 20 Banded Standing Hyperextensions d1) 20 min. AMRAP 15 cal. Bike (Pacemaker) Wallballs Battlerope Slamball Pushups Ringrows Boxjumps GHD Situps etc.

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15.12.2016 CrossFit Training

a1) 20-20-20-20 a2) Foam Rolling a3) DU/SU 3 min. b1) DB/KB Lunges weighted 4-6/leg x4 /leg/ rest 60 sec./leg b2) Split Romanian Deadlift(stiff legs) 6-8×4 / side /rest 60 sec./ c1)4 rounds 30 sec. V Ups 30sec.  Rest 30 sec. Plank 30 sec. Rest d1) 5 rounds 20 KBS 20 Push ups hand release 20

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02.12.2016 CrossFit Training

a1) 20-20-20-20 b1) How to do: DB/KB Thruster c1) 20 m Walking Lunges weighted x4 /rest 2 min. c2) Battle Rope 4 Sets 1min. on 1min.off c2) 4 Sets 20 Banded Good Mornings 15 Hallow Rocks d1)“ Down to Hell“ ( 7 DB/KB Thruster, 7 Pullups/Ringrows,7 Burpees) 3 rounds of “ Down to Hell“ then:

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